Monday 10/23/23
A. EMOM 10:
Push Press x 3 reps @ 65-70%
focus on speed
B. EMOM 12:
Min 1: 3-5 Ring MU/10 C2B Pullup or
regular pullups
Min 2: 12 Push Presses (135/95)
Min 3: 10/8 Cal Ski
Min 4: Rest
Tuesday 10/24/23
A. Gymnastics Strength:
5-8 Strict HSPU
into
20-30 sec Hanging L-sit/tuck sit (can use box if unable
to do from hang)
Rest 90 sec x 5 sets
B. AMRAP 3:
5 Wall Walks
35 Double Unders
Rest 1 min x 4 sets
Wednesday 10/25/23
5 min Clock:
500/400m Row Buy In
Then, in remainder time:
10 Deadlifts (185/125)
10 Burpees over the bar
Rest 2 min x 4 sets
Thursday 10/26/23
AOTM Workout:
“Leah’s Bread & Butter”
22 min Clock:
Run 1 mile
– In Remainder time, AMRAP:
10 Power Snatches (75/55)
15 Box Jumps (24/20)
Core Cashout:
Tabata x 8 total intervals:
V-Ups
Hollow Holds
GYMNASTFIT
SKILL: Dips
WOD:
EMOM 15
– Min 1: 10-15 Pull Ups
– Min 2: 5-10 Dips
– MIn 3: 40sec Max KB Swings (53/35)
Friday 10/27/23
A. Back Squat:
Build to a tough 3 in 12 minutes
B. 12 min Clock:
1 min Toes to Bar
1 min DB Front Squats (50/35)
1 min Rest
Saturday 10/28/23
Breast Cancer Awareness Fundraiser WOD
“Grace” For time:
30 Clean & Jerks (135/95)
Sunday 10/29/23
In Groups of 2
AMRAP 30
500m Medball Run together (20/14)
50 Hand-Release Push Ups
30 DB Box Step Ups (50/35)
work split however