Monday October 24
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 10 bird dogs]
+
Every :90 for 5 sets:
1st: 4-6 front squats, 20x1
2nd: 40m tough farmers carry
+
For time:
400m run
50 thrusters, 35/45
30 pull ups or ring rows
400m run
+
Not for time:
Accumulate 2:30 front leaning rest
Tuesday October 25
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 hand-release push ups + 5 dragon flags]
+
A1. 2 push press + 1 push jerk, 4x1, :60 rest
A2. :60 double under practice or rope climbs, :60 rest
+
AMRAP in 10:00
250m row
5/side 1-arm kettlebell snatches
40 double unders or 80 singles
3 wall walks
+
2 rounds not for time:
10-15 light band pull aparts
10-15 light banded good mornings
Wednesday October 26
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5 snatch balance + 5 inchworms]
+
A. 1 hang snatch + 3 overhead squats, 1-1-1-1, 2:00 rest
B. Ring dips (use assistance if needed), 3x6-8, :60 rest
+
10 sets for reps:
:20 air squats
:10 rest
+
:60 rest
+
For time:
400m run
+
2 rounds not for time:
:30 flutter kicks
10-15 hip extensions
Thursday October 27
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 broad jumps + :20-:30 handstand or tripod hold]
+
A. Power clean, build to a tough single in 10:00
+
For 16:00
1st: 8 touch and go deadlifts, moderate
2nd: 8-10 toes to bar
3rd: 250m row or 200m run
4th: rest
+
Not for time:
200m tough 1-arm farmers carry, switch sides as needed but goal is to not put down KB
Friday October 28
A. Max out Friday
+
AMRAP in 10:00 with a partner, partners alternate movements:
10 pull ups or ring rows
12 burpees
15 tough kettlebell swings
Saturday October 29
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 alternating lunges + 3 wall walks]
+
A. Dumbbell see-saw bench press, (non-working arm stays at lockout), 3x10-12 alternating,
2:00 rest
B. Strict pull ups or ring rows, 3x8-10 @20x1 tempo, :90 rest
+
4 sets for reps:
:60 wall balls, 20 to 10’/14 to 9’
:60 wall walks
:60 box jumps
:60 rest
+
Bis, tris, and abs of choice