Weekly Workouts: 10/3/22-10/9/22

Monday, 10/3/22:
A1. Front Squat x 6-8 reps
A2. Poor Man’s Banded Leg Extension x 8-10 reps; 3111
https://youtu.be/gv3T5bbarKM
rest 2 minutes x 3 sets
B. EMOM 12
1 – Reverse Sled Drag x 50′ HEAVY
2 – Wall Sit x :30-:40s – *weight optional*
3 – 12-15 Hanging Knee Raises

Tuesday, 10/4/22:
AMRAP 10
10 Wall Ball Shots (20/14)
10/7 Calorie Row
-Rest 2 minutes-
AMRAP 10
10 DB Power Snatch (50/35)
10/7 Cal Bike Erg

Wednesday, 10/5/22:
A. 10 Minute Clock – Handstand Push Up
Complete 3-5 sets
Level 1: Kickoff Drill x 3 reps into 3 Pike Push Ups
Level 2: Handstand Hold to Wall x :10s into Negative
(up to 2 ab mats)
Level 3: Strict or Kipping Handstand Push Up x 3-5 reps
*work on the weaker movement*
B. AMRAP 7
1 Wall Walk
10 Double Unders
2 Wall Walks
20 Double Unders
3 Wall Walks
30 Double Unders
4/40, 5/50, etc…

Thursday, 10/6/22:
For Time
1 mile run
1000m Ski Erg
50 Burpee Box Jumps (24/20)

Friday, 10/7/22:
Snatch Balance 3-3-3-3
Overhead Squat 3-3-3-3
Power Snatch 3-3-3-3

Saturday, 10/8/22:
AMRAP 20
3 Deadlifts (275/205)
6 Ring Muscle Ups (sub= 6 pullups + 6 pushups)
300m Row/300m Ski/300m Run*
*R1 = Row
*R2 = Ski
*R3 = Run
*keep moving on to the next cardio piece, R4 goes back to
original R1 machine

Sunday, 10/9/22:
“Spongebob and Plankton”
2 Rounds w/ a Partner
500m Sandbag Carry *each partner performs 20 sandbag squats
before starting and at the halfway point*
500m Medball Run
50 Medball Partner Sit Ups