2 SETS ON A 5:00 RUNNING CLOCK…
8 Slow I.Y.T’s*
10 Bootstrappers
12 Plank Shoulder Taps**
*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! I+Y+T= 1 Rep
** L+R = 1 Rep.
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Throughout October, we’ll continue to focus on classic benchmark workouts.
Kick off the week with the newer benchmark, Andi, where you’ll coach athletes through high-volume weightlifting.
Follow that with a double-under and bike workout that will be both a mental and physical challenge.
Coach athletes through a power clean and thruster complex heavy day on Friday.
Wrap the week with three back-to-back AMRAPs for max reps.
Welcome to October — a month focused on classic benchmark workouts.
Throughout this month, athletes will take on Nancy, Andi, Fran, Filthy Fifty, Helen, Karen, Diane, and a partner version of Isabel.
Expect rowing and running interval workouts early in October to build toward a long conditioning effort at the end of the month.
Complement this conditioning with heavy days dedicated to the deadlift, overhead squat, and a power clean and thruster complex.
Have fun and be sure to log your scores so you can track and compare all your benchmarks!
In September, we highlight Hero workouts, honoring individuals who lost their lives
Pump up yourself up for a mental and physical grind through a 3K row on Wednesday.
Thursday we celebrate Coach Mario’s birthday with a team workout involving two of his favorite movements.
We have a partner variation of the Hero workout Badger on Saturday as we round out this month’s focus.
Sunday we have with a muscle-up and thruster couplet that will continue to develop your skills with the movements.
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