Monday, 10/11/21:
A. Back Squat
5 @ 65% TM*
5 @ 75% TM*
5+ @ 85% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. 3 Sets
20 UNBROKEN DB Reverse Lunges (50/35)*
15 Toes to Bar
*can scale to deficit if too easy

Tuesday, 10/12/21:
Every 5m x 25m (5 sets)
30 Wall Ball Shots (20/14)
15 Burpee Box Jumps (24/20)

Wednesday, 10/13/21:
A. Strict Press
5 @ 65% TM*
5 @ 75% TM*
5+ @ 85% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. 4 Rounds
5 Renegade Rows (50/35) (Push Up/Row/Push Up/Row)
30 Double Unders
10 Dual DB Deadlifts (50/35)
30 Double Unders
*12 minute time cap*

Thursday, 10/14/21:
3 Sets:
10 Single Arm DB Box Step Ups (L)
rest :15s
10 Single Arm DB Row (L)
rest :15s
10 Single Arm DB Box Step Ups (R)
rest :15s
10 Single Arm DB Row (R)
rest :15s
300m Run
rest 2 minutes b/t sets
+
Core Cash Out
AMRAP 5
Unbroken Complex
5 Hollow Rocks
5 V-Ups
:10s Hollow Hold

Friday, 10/15/21:
A. Deadlift
5 @ 65% TM*
5 @ 75% TM*
5+ @ 85% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. AMRAP 10
5 Power Cleans (135/95)
10 Toes to Bar

Saturday, 10/16/21:
“Mike’s Hoodie”
Every 3m x 12m (4 sets)
Row 350m/300m Row
10 Overhead Squats (95/65)
-Rest 4 minutes-
Every 3m x 12m (4 sets)
Run 200m
10 Overhead Squats (95/65)
*Can Scale to:
115/85 Overhead Squats

Sunday, 10/17/21:
For Time:
500m Partner Med Ball Carry/Run (20/14)
75 Wall Ball Shots
50 Burpees over the Ball
50 Med Ball Russian Twists w/ partner
50 Burpees over the Ball
75 Wall Ball Shots
500m Partner Med Ball Carry/Run
*work split however
*30m cap*

**Please note: workouts subject to change without notice.**