WORKOUT OF THE WEEK

October 19th  - October 23rd

**Announcements** 

MONDAY, OCTOBER 19

RUNNING PROGRAM WEEK 1

6 sets:

1:00 run

:30 rest

-rest 3:00 and repeat for another 6 sets

Score is your shortest distance run in an individual set.

BODYBUILDING ACCCESSORY

A1) Dips

3 x 8-10

A2) Chest-supported DB reverse flys

3 x 8-10

A3) Tib Raises

3 x 15-20

TUESDAY, OCTOBER 20

METCON

For a total working time…

1k echo bike

-into…

3 rounds:

8 front squats (155/105)

16 T2B

-into…

1k echo bike

-into…

3 rounds:

16 DB thrusters (50s/35s)

100m DB farmer's carry

WEDNESDAY, OCTOBER 21

STRENGTH

Shoulder Press

7-5-3-7-5-3; building to a heavy set of 3 for the day.

METCON

3:00 on/1:30 off x 4:

150m/125m skiERG

30 double unders

max rep wall walks

THURSDAY, OCTOBER 22

METCON

Every 1:00 x 30:

1) :30 hollow hold

2) AMRAP 25' sandbell throws (35/26)

3):15/:15 Copenhagen plank

4) AMRAP 25' sled push

5) :30 Sorenson hold

6) rest

FRIDAY, OCTOBER 23

STRENGTH

Deadlift

4 x 3.3-rest 2:00 between sets

METCON

5 rounds:

10 pull-ups

10 burpee box jump overs (24"/20")

-every time you break the pull-ups, complete an additional 5 burpee box jump overs.

CAP @ 15:00

SATURDAY, October 24th

Partner workout @ 8:00 A.M. AND 9:00 A.M.