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
