Monday October 31

 

10:00 warm up

 

row/run/bike @easy pace

 

Mobility

 

2 rounds of [10 light dumbbell squats + 10 bird dogs]

 

+

 

Every :90 for 4 sets:

 

1st: 3-5 front squats, 20x1 tempo

 

2nd: 1-arm farmers carry, 15m/side heavy

 

+

 

For time:

 

400m run

 

Then:

 

3 rounds:

 

15 thrusters, 65/95

 

10 pull ups, barbell pull ups or ring rows

 

+

 

Not for time:

 

Accumulate 50 hollow rocks

 

Tuesday November 1

 

10:00 warm up

 

row/run/bike @easy pace

 

Mobility

 

2 rounds [10 hand-release push ups + 5 dragon flags]

 

+

 

A1. 1 push push + 2 split jerks, 1-1-1-1, :60 rest

 

A2. :60 kipping practice or muscle up practice, :60 rest

 

+

 

3 sets:

 

For 3:00

 

500m row

 

AMRAP wall walks or handstand push ups in remaining time

 

:60 rest

 

Score is number of wall walks

 

+

 

2 rounds not for time:

 

10-15 light band pull aparts

 

10-15 light banded good mornings

 

Wednesday November 2

 

10:00 warm up

 

row/run/bike @easy pace

 

Mobility

 

2 rounds of [5 overhead squats w/empty bar + 5 inchworms]

 

+

 

A. Snatch, 10:00 to build to a heavy single or light technique work

 

B. Ring dips, 3x8-10 (use assistance if needed), :60 rest

 

+

 

AMRAP in 10:00

 

10 overhead squats, 65/95

 

12 bar-facing burpees

 

50 double unders or 100 singles

 

+

 

Not for time:

 

200m uneven carry (1-arm DB overhead carry & 1-arm farmers carry)

 

Thursday November 3

 

10:00 warm up

 

row/run/bike @easy pace

 

Mobility

 

2 rounds of [10 broad jumps + :20-:30 handstand or tripod hold]

 

+

 

A. 3 clean grip deadlifts + 2 hang power cleans, 1-1-1-1, 2:00 rest

 

+

 

For 12:00

 

1st: 1-2 rope climbs or :30 strict pull ups, barbell pull ups or ring rows

 

2nd: 10 box jumps

 

3rd: 12 kettlebell swings

 

+

 

3 sets:

 

:30 flutter kicks

 

:30 rest

 

:30 leg raises

 

:30 rest

 

Friday November 4

 

A. Max out Friday

 

+

 

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

 

800m run

 

60 wall balls, 20 to 10’/14 to 9’

 

60 hand-release push ups

 

60 sit ups

 

Saturday November 5

 

10:00 warm up

 

row/run/bike @easy pace

 

Mobility

 

2 rounds of [20m bear crawl + 10 alternating lunges]

 

+

 

A Dumbbell see-saw bench press, 3x8-10, heavier than last week, (non-working arm stays at

 

lock out), 2:00 rest

 

B. Dumbbell curls, 3x20 alternating, 2:00 rest

 

+

 

2 rounds for time:

 

400m run

 

25 goblet squats

 

25 knee raises

 

25 kettlebell swings