Monday 10/02/23
A. EMOM 10
Banded Deadlift x 3 reps
+
AMRAP 12
8 Single Arm DB Push Press (R) (50/35)
20 Air Squats
8 Single Arm DB Push Press (L) (50/35)
300′ Shuttle Run (wall to wall x2)
Tuesday 10/03/23
EMOM 12
1 – 10-12 Pistols
2 – 40-60 Double Unders
-rest 3 minutes-
EMOM 12
1 – 8-12 Toes to Bar
2 – 15 Box Jumps (24/20
Wednesday 10/04/23
AMRAP 20
3 Ring Muscle Ups*
5 Hang Cleans @ 135/95
10/7 Bike
*Ring Muscle Up Sub
1 RMU = 2 STRICT CHIN Ups + 2 Push Ups/Ring Dips
Thursday 10/05/23
0:00-10:00
Run 1 Mile
10:01-20:00
5 Rounds
12 Alt DB Power Snatch (50/35)
12 Burpees
20:01-30:00
Row 2000m*
Friday 10/06/23
A. Deadlift
5 sets of 1.1.1
rest :15s b/t clusters
rest 2 minutes b/t sets
B. Every 2 minutes x 10 minutes
:30s Max Cal Row
AMRAP DB Floor Press until 1:30 Mark
Saturday 10/07/23
Every 5 minutes x 6 sets
10/7 Cal Bike Erg
10 Thrusters (95/65)
5 Wall Walks
Sunday 10/08/23
Groups of 2
100 Cal Ski Erg
100 Devils Press (35/25)
1000m Medball Run*
switch however