Monday, 10/4/21:
A. Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
rest 2 minutes b/t sets
+
AMRAP 7
20 Double Unders
3 Goblet Squats* (53/35)
20 Double Unders
6 Goblet Squats
20/9, 20/12, etc…
*# of Goblet Squats increase by 3 each time

Tuesday, 10/5/21:
AMRAP 20
Run 400m
10 TnG Hang Power Cleans (115/85)
15 Push Ups
rest :30s b/t sets

Wednesday, 10/6/21:
A. Strict Press
3 x 5 @ 40%
3 x 5 @ 50%
3 x 5 @ 60%
rest 2 minutes b/t sets
B. EMOM 8
1 – Row 15/12 Cals
2 – 10-12 Dumbbell Push Presses (50/35)

Thursday, 10/7/21:
4 Sets – For Quality
12 Strict Pull Ups
100m Farmer Carry (53/35)
30 Prisoner Lunges
+
Core Cash Out
Tabata x 8 Intervals (:20s on / :10s off)
Hollow Rocks

Friday, 10/8/21:
A. Deadlift
3 x 5 @ 40%
3 x 5 @ 50%
3 x 5 @ 60%
B. 6 Sets:
:30s Russian KBS
:30s Burpees
:30s rest

Saturday, 10/9/21:
AMRAP 3
20/15 Calorie Assault Bike
in remainder time perform AMRAP of
3 Toes to Bar
3 DB Power Snatches (50/35)
rest 3 minutes x 4 sets

Sunday, 10/10/21:
AMRAP 20
30 Box Jump Step Downs
30 Push Presses (95/65)
300m Run *together*
**Box Jumps and Push Presses split however**

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