Monday 10/30/23
A.Barbell Floor Press-
20 minutes to work up to 1RM
– 50-40-30-20-10
Alt. DB Snatches 50/35
5-4-3-2-1
Wall Walks
Tuesday 10/31/23
A.Gymnastics Strength:
Weighted Chin-up 5-8 reps
Rest 2 minutes x 4 sets
– AMRAP 20
5 push jerks, left arm (50/35)
5 push jerks, right arm (50/35)
10 push-ups
10/7 cal. row
Wednesday 11/01/23
AMRAP 90 Seconds
× 10 Rounds:
8 Burpee Box Jumps
(24″/20″)
Max Wallball Shots in remaining Time
Rest 90 Seconds
Between Sets
Thursday 11/02/23
6 Rounds:
1 Round Bear Complex (135/95)
800m Bike Erg
Friday 11/03/23
Deficit Deadlift x 4 reps
rest 2 minutes x 4 sets
EMOM 16:
1-8 toes-to-bars 2-8 Single Arm Devil’s Press 3-12/10-cal. row 4-Rest
Saturday 11/04/23
Every 5:00 for 5 rounds complete:
12/10 calorie ski erg
200-meter run
Sunday 11/05/23
In Teams of 2:
AMRAP 30:
50 cal Bike Erg
50 Box Jumps
50 Situps
Reps split however