MONDAY, OCT 23
EMOM 24
1: 5-3-1 BENCH PRESS
2: 12/10 CAL SKI ERG
3: MAX BURPEE BOX GET OVER 48/40″
4: REST
TUESDAY, OCT 24
3 ROUNDS
30 DEADLIFTS 135/85
30 AIR SQUATS
-REST 2:00 MIN-
3 ROUNDS
15 PULL UPS
15 HANG POWER CLEANS 115/75
-REST 2:00 MIN-
3 ROUNDS
10 SUMO DEADLIFT HIGH PULLS 96/65
10 BACK RACK LUNGES
WEDNESDAY, OCT 25
4 SETS
50M SUITCASE CARRY L+R
50 DOUBLE UNDERS
2 ROPE CLIMBS
20/14 CAL ROW
-REST :90 B/T SETS-
THURSDAY, OCT 26
ON A RUNNING CLOCK
0-8:00
BUILD TO A HEAVY
HANG POWER SNATCH
-REST 2:00-
10-18:00
AMRAP:
10 T2B
8 BURPEES TO TARGET
4 PUSH JERKS @ SNATCH WEIGHT
-REST 2:00 MIN-
AT 20:00
800M RUN
FRIDAY, OCT 27
“NATE”
AMRAP 20
2 RING MUSCLE UPS
4 HSPU
8 KB SWINGS 2/1.5P
SATURDAY, OCT 28
5 ROUNDS W/ A PARTNER
400M RUN (TOGETHER)
30 BOX JUMPS 24/20″
30 WALL BALLS 20/14
*SPLIT REPS AS DESIRED
SUNDAY, OCT 29
3 SETS
15-10-5 PENDLAY ROWS
10 UPRIGHT ROWS L+R
AMRAP 4 W/ A PARTNER
MAX SANDBAG TO SHOULDER
-REST 1:00-
AMRAP 6 W/ A PARTNER
100′ SANDBAG CARRY
6 SYNCHRO LATERAL BURPEES OVER SB
-REST 1:00-
AMRAP 4 W/ A PARTNER
MAX SANDBAG LUNGES
