Monday, October 9th
Strength
Bench Press
8-6-4-6-4-2*
Workout – Performance
AMRAP x 12 MINUTES
25 Double Unders
15 Wall Balls (20/14)
5 Box Jumps (24/20)
*Option to sub 50 Single Unders for the Doubles
(Score is Rounds + Reps)
Tuesday, October 10th
Skill
ON A 10:00 RUNNING CLOCK…
Practice Bar Muscle-Ups*
*Options:
Strict Pull-Ups
Banded Strict Pull-Ups
Hips to Rig
(Banded) Bar Muscle-Ups
(No Measure)
Workout
FOR TIME
1000/800m Row
-Immediately Into-
3 ROUNDS
10/10 Single Arm Hang KB Cleans (50/35) RX+(35/26)RX*
10 Up-Down Pull-Ups
-Immediately Into-
1000/800m Row
(Score is Time)
*Option to complete Hang DB Cleans. Complete all 10 Reps on one arm and then all 10 on the other.
Wednesday, October 11th
Strength
Overhead Squat
8-6-4-6-4-2*
Front Squat
8-6-4-6-4-2*
Workout
FOR TIME
30 Overhead Squats OR Front Squats (95/65)
50/40 Cal Bike
30 Overhead Squats OR Front Squats
(Score is Time)
Thursday, October 12th
Workout
EVERY 6:00 x 5 SETS
400m Run
20 Box Step Overs (24/20)
15 Sit-Ups
3 Rope Climbs
-Rest w/ Time Remaining-
*Sub 6 Strict Knees to Elbow for Rope Climbs
(Score is Slowest Set)
Friday, October 13th
Strength
Power Clean
8-6-4-6-4-2*
Workout
EMOM x 12 MINUTES*
1 Deadlift
+
2 Power Cleans
+
3 Front Squats
*MINUTES 1-4: (135/95)
MINUTES 5-8: (155/105)
MINUTES 9-12: (165/115)
(Score is Heaviest Weight)
Saturday, October 14th
Partner Workout
“BEAST OF BURDEN”
FOR TIME*
600m KB Suitcase Carry (Athlete Choice)
60 KB Goblet Lunges
30 Chest to Bars
400m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars
200m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars
*P1 & P2 will both complete the KB Suitcase Carries together. They will switch off the KB as needed. P1 & P2 will split Lunges and C2Bs as needed.
(Score is Time)
