Monday, October 19th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Find 10RM
Back Squat
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
100m Run
8 Back Squats (95/65)|(65/45)
6 Hang Power Cleans
(Score is Rounds + Reps)
Tuesday, October 20th
STRENGTH
ON A 12:00 RUNNING CLOCK…
Find 10RM
Strict Press
(Score is Weight)
WORKOUT
EVERY 2:00 x 6 SETS
15 Box Jump Overs (24/20)
10 Push Press (115/75)|(75/55)
(Score is Each Set for Time)
Wednesday, October 21st
STRENGTH
ON A 15:00 RUNNING CLOCK…
Find 10RM
Deadlift
(Score is Weight)
WORKOUT
“TABATA”
8 ROUNDS, :20 ON / :10 OFF*
TABATA 1 – Up-Downs
TABATA 2 – Toes to Bar
TABATA 3 – Deadlifts (135/95)|(95/65)
*No additional rest b/t Tabatas (Score is Reps)
Thursday, October 22nd
STRENGTH
6-6-6-6*
Bench Press
*Start moderate and end moderate-heavy.
(Score is Weight)
WORKOUT
3 SETS FOR MAX REPS
1:00 – Ring Rows
-Rest :15-
1:00 – Hand Release Push-ups
-Rest :15-
1:00 – Plate G2OH (45/35)|(35/25)
-Rest :15-
1:00 – DB Slides
-Rest :15-
(Score is Reps)
Friday, October 23rd
STRENGTH
7-5-5-3-3*
Thruster
*Start weight moderate and end moderate-heavy.
(Score is Weight)
WORKOUT FOR TIME
21-18-15-12-9-6*
Thrusters (115/75)|(75/55)
*Complete 15/12 Cal Row after each set.
-Hard Cap 16:00-
(Score is Time)
Saturday, October 24th
STRENGTH
3 SETS FOR QUALITY
7-10 Strict Chin-Up
25 Banded Row
1:00 Double Under Practice
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
“PUMPKIN SPICE LATTE”
AMRAP x 16 MINUTES
3 DB Burpees (50/35)|(35/20)
7 Pull-ups
21 Double Unders
(Score is Rounds + Reps)
