Monday October 3

10:00 warm up

row/run/bike @easy pace

Mobility

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

+

A. Split jerk, build to a tough single in 10:00

B. Strict toes to bar or knees to elbows, 3x5-7, :60 rest

+

AMRAP in 9:00

10 pull ups or ring rows

15 kettlebell swings

40 double unders (scaled- 20) or 80 singles

+

Not for time:

Accumulate :60 L-sit in any variation (rings, bar, etc)

Tuesday October 4

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + :20-:30 nose to wall hold]

+

Every :90 for 4 sets:

1st: 2-3 back squats @40x1 tempo

2nd: :30 double under or kipping practice

+

For time:

30 row calories

30 box jumps

30 wall balls, 20 to 10’/14 to 9’

+

2 rounds not for time:

40m plate pinch carry

40m unweighted walking lunges

Wednesday October 5

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [5 strict pull ups or ring rows + 10 jumping squats]

+

A. 1 power clean + 2 hang power cleans, 1-1-1-1-1, begin a set every 2:00

B. Snatch pull clusters, 3x1.1, being @105% of 1RM snatch and build each set, :10 between

singles, 2:00 between sets

+

3 rounds for time:

15 deadlifts, 95/135

10 burpees over the bar

200m run

+

Not for time:

Mobility work of choice

Thursday October 6

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 wall balls + 1-2 rope climbs or :60 kipping practice]

+

A. 1 snatch balance + 1 overhead squat, 1-1-1-1-1, begin a set every 2:00

+

3 sets for reps:

:60 overhead squats

:60 row calories

:60 toes to bar

:60 rest

+

3 sets, goal is to go unbroken:

:15 R side plank

:30 front leaning rest

:15 L side plank

:30 front leaning rest

Friday October 7

A Max out Friday

+

For time with a partner, one person working at a time:

400m run

50 thrusters, 65/95

40 weighted sit ups

30 box jumps

20 pull ups

400m run

Saturday October 8

10:00 warm up

row/run/bike @easy pace

Mobility

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

+

A. Front rack alternating step ups, 4x10, heavier than last week, 2:00 rest

B. Pendlay row, 3x5-6, heavier than last week, :90 rest

+

3 rounds for time:

400m run

20 kettlebell swings

20 burpees

+

Bis, tris, and abs of choice