OCTOBER 17-23, 2022

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

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