Monday, 10/24/22:
A. Front Rack FWD Lunge x 12 reps (6/side) *from rack*
rest 2:00 x 4 sets
+
3 rounds:
400m Run
15 Front Squat 115/80
Tuesday, 10/25/22:
3 Wheels of Death
EMOM x 30 minutes
minute 1 – Ski Erg x 12/9 Calories
minute 2 – Row x 12/9 Calories
minute 3 – Bike Erg x 12/9 Calories
Wednesday, 10/26/22:
A. Push Press
4,3,2,1
rest 2:00
B. 10 minute Coaches Review TTB
+
21-15-9
SA DB Push Press (21 per arm, 15 per arm, 9 per arm) (50/35)
Toes to Bar
*10 minute cap*
Thursday, 10/27/22:
AMRAP 5
20 Air Squats
20 Russian Swings 53/35
20 Push-Ups
rest 2:00 x 4 sets
Friday, 10/28/22:
A. Front Squat x MAX reps @ 70%
rest 3:00 x 4 sets
+
For Time:
1000m Row
50 Wall Ball Shots (20/14)
30 Pull-Ups
*12 minute cap*
Saturday, 10/29/22:
A. Handstand Progressions – E2MOM x 10 minutes (5 sets)
Level 1: Pike Hold Off Box x :30
Level 2: Handstand Kick Up x 3-4 attempts + short hold
Level 3: Wall Walk x 1 + Wall Facing HS Hold x :20
B. Single Leg KB Deadlift x 6/leg rest :60 bt sides x 3 sets
+
“Diane”
21-15-9
Deadlift 225/155
Handstand Push-Ups
Sunday, 10/30/22:
In teams of 2:
5000m Row *switching every 250 meters*
*At the top of every 5 minutes partners will perform 10 total
sandbag over the shoulder cleans + 15 sit-ups*