MONDAY, OCTOBER 17
5 SETS
1 HEAVY SHOULDER TO OH
SS: 5 TEMPO DB STRICT PRESS L+R
EMOM X 12
1: 12/10 CAL SKI ERG
2: 15 TOES TO BAR
3: 20 PLATE GROUND TO OH
4: REST
TUESDAY, OCTOBER 18
WITH A PARTNER (YOU GO, I GO)
10 ROUNDS (TOTAL)
9 BURPEES OVER BAR
6 POWER CLEANS 135/95
3 THRUSTERS
WEDNESDAY, OCTOBER 19
21-15-9
KB SNATCHES L
KB SNATCHES R
(21’S) PULL UPS
(15’S) STRICT PULL UPS
(9’S) WEIGHTED PULL UPS
THURSDAY, OCTOBER 20
EVERY 3:00 X 7
10/7 CAL ECHO BIKE
5 DEADLIFTS
LOW BACK PREHAB X 3 ROUNDS FOR QUALITY
5 JEFFERSON CURLS (LIGHT)
:30 SIDE PLANK ROTATIONS L+R
MAX SORENSON HOLD
FRIDAY, OCTOBER 21
500/400M ROW
INTO:
3 ROUNDS
20 WEIGHTED SIT UPS
20 WEIGHTED PUSH UPS
INTO:
500/400M ROW
SATURDAY, OCTOBER 22
WITH A PARTNER
(SPLIT AS NEEDED)
4 SETS
AMRAP 2
MAX SANDBAG CLEANS
REST 1:00 MIN
AMRAP 2
MAX BURPEE BOX JUMPS 24/20
REST 1:00 MIN
SUNDAY, OCTOBER 23
AMRAP 20
30 DOUBLE UNDERS
100′ SUITCASE CARRY R
30 GOBLET REVERSE LUNGES
100′ SUITCASE CARRY L
400M RUN
