Monday, October 1st - Saturday, October 6th

We will be maxing out this week. Be sure to record your weights into Beyond the Whiteboard so that you know what weights to base your percentages in the coming weeks.

Monday


(A) Power Snatch - 15 minutes to build to a heavy single


(B) Back Squat - 15 minutes to build to a heavy single


(C) 1 minute Assault Bike for max calories



Tuesday


(A1) Close Grip Bench Press - heavy single

(A2) Strict Pull ups - max weight/least amount of assistance



(B) “Cindy”


AMRAP in 20 minutes

  • 5 pull ups

  • 10 push ups

  • 15 squats



Wednesday

“Filthy 50”


50 reps of each exercise, 40 minute time cap

  • Box Jumps, 24/20”

  • Jumping pull ups

  • Kettlebell swings, 16/12kg

  • Walking Lunges

  • Knees to elbows

  • Push press, 45/35lbs

  • Back extension, sub good mornings if needed

  • Wall balls, 20/14lbs

  • Burpees

  • Double unders



Thursday


(A) Push Press - 15 minutes to build to a heavy single


(B)  

  • Row 1k

  • Rest ~10 minutes

  • Run 800m




(C1) Hollow Rock - 3 x 25s

(C2) Side Plank - 3 x 25s/each


Friday


  1. Power Clean - 15 minutes to build to a heavy single


(B) “Fran”


21, 15 & 9 reps, 10 minute time cap


  • Thrusters

  • Pull ups




(C) Hollow hold - 3 x max time


Saturday


A.

AMRAP 30

AB 1 minute @85%*

Row 1 minute @85%*

Rest Jog/Walk 100m**

14 Stationary Lunges

14 Wall Balls

14 KBS

Rest Jog/Walk 100m

AB 1 minute @85%

Row 1 minute @85%

Rest Jog/Walk 100m

20 DU/35 SU

10 air squats

5 burpee to 6” target

Rest Jog/Walk 100m

B.

3-5 Rounds Not For Time:

30s Goblet KB Wall Sits 

15 KB Halos

20 FLR Shoulder Taps