Monday 10/21/24
Crossfit:
Tempo Back Squat x 3 reps (3 second eccentric)
rest 2 minutes x 4 sets
+
5 Rounds for time:
10 Burpees
20 Front Squats (75/55)
300m run
Function:
Double KB Front Squat x 5 reps
rest 2 minutes x 4 sets
+
5 Rounds:
15 Slamballs
20 Goblet Squats
300m run
Tuesday 10/22/24
CrossFit
For Quality
5 Rounds:
600/500m Row
20 Single-Arm Alternating Kettlebell Push Presses
:30 Hollow Hold
50 Double Unders
Function:
For Quality
5 Rounds:
600/500m Row
10 KB Z-press
:20 Side plank per side
20 Lateral Hops over Parallettes
Wednesday 10/23/24
Crossfit:
On a 2 minute clock:
1 round of DT:
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 shoulder to overheads (155/105)
Max calories on Ski Erg in remaining time
Rest 2 minutes between rounds x 5 rounds
Function:
On a 2 minute clock:
1 round of DT:
12 DB Deadlifts
9 DB Power Cleans
6 DB Push Press
Max calories on Ski Erg in remaining time
Rest 2 minutes between rounds x 5 rounds
Thursday 10/24/24
Crossfit/Function
“Tabata Something Else”
:20on/:10 off for 8 intervals
Tabata Pull-Ups
rest 1 minutes
Tabata Push-Ups
rest 1 minute
Tabata Sit-Ups
rest 1 minute
Tabata Air Squats
Friday 10/25/24
CrossFit/Function
EMOM x 25
Minute 1 – Sandbag Hold x 20-30 seconds
Minute 2 – Jefferson Curl x 5 reps (4 second count on eccentric)
Minute 3 – Heavy KB Farmer’s Hold x 20-30 seconds
Minute 4 – L-Sit Taps 10 each leg
Minute 5 – Rest
Saturday 10/26/24
Barbells for Boobs
“Grace”
30 Clean & Jerks (135/95)
Sunday 10/27/24
CrossFit/Function
5 Sets
500m Ski
20 Toes to Bar
25 Box Jumps (24/20)
30 Russian KBS (70/53)
*work partitioned however