WORKOUT OF THE WEEK

October 6th - October 10th

**Announcements** 

MONDAY, OCTOBER 6

METCON

From 0:00-5:00:

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

24/20 calorie row

12 power cleans (135/95)

From 5:00-12:00:

Previous 3 movements

+

24 pull-ups

From 12:00-21:00:

Previous 4 movements

+

12 thrusters (135/95)

TUESDAY, OCTOBER 7

STRENGTH

Every 1:30 x 8:

1) 12-9-6-3 bench press

2) 30' HSW OR 2 box walks each direction

METCON

9:00 AMRAP:

20 SA DB split jerks (50/35)

100m DB suitcase carry

5 wall walks

WEDNESDAY, OCTOBER 8

METCON

For Time:

30/24 cal bike

Midline movement #1

30/24 cal bike

Midline movement #2

30/24 cal bike

Midline movement #3

30/24 cal bike

 

Athlete may pick the order of the midline movements:

30 T2B

30 V-Ups

30 DB weighted sit-ups (50/35)

THURSDAY, OCTOBER 9

METCON

8:00 on/2:00 off x 4 (with a partner):

P1- 20 Russian KB swings (53/35)

P2- 1:00 plank on rings

then…

P1- 20 KB box step-ups

P2- 1:00 SB bearhug hold (150/100)

then…

P1 + P2- 20 burpees-over-partner

then…

Max cal ski with remainder

FRIDAY, OCTOBER 10

STRENGTH

In 8:00, build to a heavy single for the day.

METCON

13:00 AMRAP:

Buy-In: 150 double unders

into…

1 power snatch

2 front squats

2 power snatch

4 front squats

3 power snatch

6 front squats

4 power snatch +

8 front squats…

 

Bar is loaded @ 50% of today's heavy single.

SATURDAY, October 11th

Partner workout @ 8:30am