OCTOBER 31-NOVEMBER 6, 2022

MONDAY, OCTOBER 31

EMOM X 20

1: 5 SANDBAG CLEANS

2: 12/10 CAL SKI ERG

3: 12 TOES TO BAR

4: 50′ SANDBAG CARRY ON SHOULDER L+R

5: REST

 

TUESDAY, NOVEMBER 1

EMOM X 8

1: 5 STRICT PRESS + :10 OH HOLD

2: REST

42-30-18

CALORIE ROW

SINGLE ARM DB JERKS

 

WEDNESDAY, NOVEMBER 2

2:00 ON / 1:00 OFF X 5 SETS

P1: 10/7 CAL BIKE (TIMEKEEPER)

P2: AMRAP

15 GOBLET SQUATS

30 DOUBLE UNDERS

 

THURSDAY, NOVEMBER 3

4 SETS

3 DEADLIFTS

“DIANE-ISH”

21-15-9

DEADLIFTS 225/155

7-5-3

WALL WALKS

 

FRIDAY, NOVEMBER 4

ASCENDING LADDER X 6 MIN

1 [STEP UP (L+R) + BOX JUMP]

*120′ SHUTTLE RUN AFTER EACH ROUND

-REST 2:00-

FOR TIME

400M RUN

40 BOX JUMP OVERS

 

SATURDAY, NOVEMBER 5

3 ROUNDS

10 KBS 1.5/1 POOD

10 SIT UPS

-REST 2:00-

2 ROUNDS

15 KBS

15 SIT UPS

-REST 1:00-

1 ROUND

30 KBS

30 SIT UPS

 

SUNDAY, NOVEMBER 6

2 ROUNDS WITH A PARTNER

(SPLIT AS NEEDED)

100 WALL BALLS 20/14

(PARTNER HOLDS DBS)

100 DUMBBELL BENCH PRESS 50s/35s

(PARTNER HOLDS MEDBALL)

800M RUN TOGETHER

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