Monday, October 22nd - Saturday, October 27th

Monday

 

A.

2 rounds for quality

8 2-KB Front Rack Squats (light)

10/side side plank hip raises

20-30s 2-KB Front Rack Wall Sits (light)

+

B. Back Squat 2-4 x 6-8

(+5lbs and/or reps and/or sets from last week, only if movement quality can be maintained)

+

OTM x 5

1: 7 WB + 6 DB HPS

2: 6 DB HPS + 16s FLR

3: 16s FLR + 7 WB*

*Challenge: final set of WB go for 20-30 unbroken

 

Tuesday

 

A. OTM x 5

3 Strict Press

B. OTM x 5

3 Push Press or Push Jerk

+

B. SLAMRAP 10-15s

1, 2, 3, …

Strict Pull Up

2, 4, 6, …

Supinated Ring Rows

3, 6, 9, …

Russian KBS (mod-tough weight)

4, 8, 12, … DU/SU

+

C.

Row or AB

3 mins

30s Plank

2 mins

30s Plank

1 min

30s Plank

30s

*try to start at a 85% pace, and then sprint towards the end

 

Wednesday

 

Two sets through (so four blocks of 7 total)

 

AMRAP 7

700m/650m row; then in remaining time AMRAP

6 Toes to Bar/Beat Swings

7 Burpees

8 DB Crossover Hang Clean and Jerk

 

(rest 3)

 

AMRAP 7
30/18 cal AB; then in remaining time AMRAP

6 Hand-release Push Ups or Plank Push Ups

7 Box Jumps

8 DB Thruster

 

(Rest 3)

 

Thursday

 

A. Front Rack Barbell Reverse Lunges

6-8 x 3/side, resting 90s between sides

+

SLAMRAP 10-15

50ft Farmer’s Carry (tough weight)

100m run @fast pace

50ft Farmer’s Carry

20 FLR Shoulder Taps*

+

C. With a friend, alternating (other partner rests):

 

60-50-40-30-20-10

Seconds AB for max calories

 

Friday

 

A.

OTM x 6

3 Power Clean + 1 Front Squat

OTM x 4

2 Power Clean + 1 Front Squat

OTM x 3

1 Power Clean + 1 Front Squat

 

B. On a running clock (rest in remaining time if finish)

(<=95/65)

 

00:00 – 05:00

100m Run

15 Thruster

15 Bar Facing Burpee

 

05:00 – 10:00

200m Run

12 Deadlift

12 BFB

 

10:00 – 15:00

350m Run

10 Thrusters

10 BFB

 

Saturday

 

3 rounds for time

250m row or 14/8 cal AB

10 KBS

8 Burpees*

6 Pull Ups

25/40 DU/SU

 

Rest 3-4

 

2 rounds for time

500m row or 26/15 cal AB

10 KBS

8 Burpees

6 Pull Ups

 

Rest 3-4

 

1 round for time

750m row or 30/18 cal AB

10 KBS

8 Burpees

 

*Challenge: Burpee Box Jumps