Monday October 17

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 wall balls + 10 bird dogs]

+

Every :90 for 4 sets:

1st: 1 & 1⁄4 front squats, 2-3 reps

2nd: :30 muscle ups or handstand/nose to wall hold

+

AMRAP in 9:00

200m run

8 tough thrusters

10 pull ups or ring rows

+

2 rounds not for time:

10-15 hip extensions

:30 hollow hold

Tuesday October 18

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 hand-release push ups + 10-15 light kettlebell swings]

+

A1. Push press, 3-3-2-2, :60 rest

A2. Strict toes to bar or knees to elbows, 4x max in :30, :30 rest

+

For time:

500m row

30 burpees

400m run

10 wall walks

+

Not for time:

Max L-sit hold or L-hang, one attempt

Max Sorenson hold, one attempt

Wednesday October 19

10:00 warm up

row/run/bike @easy pace

2 rounds of [10 overhead squats w/empty barbell + 20m bear crawl]

+

A. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, 1-1-1-1, 2:00 rest

+

4 sets for reps:

:40 wall balls, 20 to 10’/14 to 9’

:20 rest

:40 sit ups

:20 rest

:40 kettlebell swings

:20 rest

+

2 rounds:

10-15 light band pull-downs

:45 front leaning rest on ground

Thursday October 20

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 broad jumps + 1 rope climb or 5 strict pull ups]

+

A. Power clean clusters, 4x1.1.1, :10 rest between singles, 2:00 rest

B. Romanian deadlift, 2-2-2-2 @30x1 tempo, :90 rest

+

3 rounds for time:

8 power cleans, 65/95

12 bar-facing burpees

16 row calories

+

Not for time:

Mobility work of choice

Friday October 21

A. Max out Friday

+

For time w/partner, movements must be synchronized

21-15-9

Sit ups

Air squats

Hand-release push ups

Kettlebell swings

Saturday October 22

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [3 wall walks + :20-:30 passive hang from bar]

+

A. 1-arm dumbbell bench press, 3x5-6/side, 2:00 rest

B. Ring dips (use assistance if needed), 3x6-8, :60 rest

+

15:00 clock, begin a set every 5:00

400m run

10 dumbbell box step over

15 pull ups or ring rows

+

Bis, tris, and abs of choice