Monday, October 5th
STRENGTH
6-6-6*
Deadlift
*Start and end heavier than last week.
(Score is Weight)
WORKOUT
EMOM x 4 MINUTES
12/10 Cal Bike
Into…
EMOM x 3 MINUTES
10 Deadlifts
(Athlete Choice)*
Into…
EMOM x 4 MINUTES
12/10 Cal Bike
Into…
EMOM x 3 MINUTES
10 Deadlifts
*Weight should be moderate-heavy to heavy.
(Score is Weight)
Tuesday, October 6th
STRENGTH
3 SETS FOR QUALITY
15 Tempo Kneeling Double Arm Landmine Press (31X1)*
:45 Plate Gun Hold
*Keep weight moderate.
(Score is Weight)
WORKOUT
FOR TIME
40-30-20-10
Push Press (95/65)|(65/45)
30-20-10-5
Box Jumps (24/20)
15-15-15-15
Burpees
(Score is Time)
Wednesday, October 7th
STRENGTH
EMOM x 10 MINUTES*
5 Power Cleans
*Sets 1-5 moderate-heavy.
Sets 6-10 heavy.
(Score is Weight)
WORKOUT
AMRAP x 14 MINUTES
7 Power Cleans (155/105)|(115/75)
21 Pull-Ups
63 Double Unders
(Score is Rounds + Reps)
Thursday, October 8th
STRENGTH
6-6-6*
Back Squat
*Start and end heavier than last week.
(Score is Weight)
BENCHMARK WORKOUT
“PAINKILLER”
5 SETS ON A 2:00 RUNNING CLOCK…
8 Thrusters (115/75)|(75/55)
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-
(Score is Calories)
Friday, October 9th
STRENGTH
6-6-6*
Strict Press
*Start and end heavier than last week.
(Score is Weight)
WORKOUT
10 ROUNDS FOR TIME
10 Up-Downs
10 Push-Ups
10 Sit-Ups
(Score is Time)
Saturday, October 10th
STRENGTH
3 SETS FOR QUALITY
20 Alt. Hanging Toes to Ring or Rig
15 Feet Elevated Glute Bridge
1:00 DBL KB Front Rack Hold
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
FOR TIME
125/100 Cal Bike*
*At the top of each minute athletes will complete 7 Slam Balls (30/15)|(20/10).
(Score is Time)
