WORKOUT OF THE WEEK

October 12th  - October 16th

**Announcements** 

MONDAY, OCTOBER 12

RUNNING PROGRAM WEEK 1

12 sets:

1:00 run

1:00 rest

Score is your shortest distance run in an individual set.

BODYBUILDING ACCCESSORY

A1) Tib Raise

3 x 15-20

A2) Barbell bicep curl

3 x 15-20

A3) DB Lat Pullover

3 x 15-20

TUESDAY, OCTOBER 13

METCON

In 20:00…

Max “rounds” of:

12-9-6

Bench press (115/85)

DB box stepovers (50s/35s to 20")

Burpee get-overs (40")

-rest 1:30 between completed “rounds”

WEDNESDAY, OCTOBER 14

STRENGTH

-Strict Pull-up Test: 3 x max unbroken reps (3:00 rest between sets)

-Walking Lunge Test: 3 x 40' unbroken for max weight (3:00 rest between sets)

METCON

-Echo Bike Test: 3:00 for max calories

THURSDAY, OCTOBER 15

METCON

Every 1:00 x 30:

1) :40 max sandbell overhead carry trips (35s/26s)

2) 10 HSPU

3) :40 max sandbag bearhug carry trips (150/100)

4) 10 T2B

5) :40 max farmer's carry trips (70s/50s)

6) rest

Score = total cumulative carry trips.

FRIDAY, OCTOBER 16

METCON

"Krazy Karen"

Every 9:00 x 3:

1,000m/850m row

50 Double Unders

max wallballs until 150 reps (50 cap each round)

SATURDAY, October 17th

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