Training Calendar

October 2018

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 
1
Monday, October 1st

Strength Snatch Tempo Pull Snatch On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (74-77-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (84-86-88%) Minutes 12-13-14: 1 Squat Snatch (84-86-88%)
Strength Snatch Tempo Pull Snatch Tempo Pull  6×1 (77-80-83-86-86-86) 3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.
Strength Back Squat Back Squat  3×9 (70-74-78%)
Conditioning Wasabi “Wasabi” For Time:  5 Laps (1,000 Meter Run) 40 Chest to Bar Pull-Ups 30 Front Squats (155/105) 20 Barbell Facing Burpees
Conditioning Conditioning 4 Rounds For Time: 50 Double Unders 25/20 Calorie Ski Erg 8 Bar Muscle-ups
Strength 5RM Deadlift Deadlift Work to heavy set of 5
Conditioning As many reps as possible in 4 minutes 21 calorie row 15 snatches (115/75) max lateral burpees in remaining Rest 3 minutes As many reps as possible in 4 minutes 21 calorie row 15 clean and jerks (115/75) max lateral burpees in remaining Rest 3 minutes As many reps as possible in 4 minutes 21 calorie row 15 thrusters (115/75) max lateral burpees in remaining
Accessory A) Banded face-pulls, 3x15 B) Tempo hip extension on GHD (2114), 3x8

2
Tuesday, October 2nd

Gymnastics Parallette Handstand Push-ups Parallette Handstand Push-ups  For Time:  30 Parallette Handstand Push-ups
Conditioning Assault Bike Conditioning Assault Bike Conditioning 3 Rounds: Minute 1 – 19/15 Calorie Bike Minute 2 – 16/13 Calorie Bike Minute 3 – 13/10 Calorie Bike Minute 4 – Rest
Conditioning Two Tone “Two Tone” 30-20-10: Hang Power Cleans (135/95) Calorie Bike Directly into… 10-20-30: Deadlifts (225/155) Calorie Row Women complete (21-15-9, 9-15-21) on machines
Conditioning Odd-Object Conditioning Odd-Object 5 Sets:  100′ Unbroken Sled Push
Accessory Body Armor Body Armor Barbell Bench Press: 4×8 Dumbbell Close Grip Floor Press: 4×25 Weighted Sit-ups: 4×25
Gymnastics Upper Pulling Complex 3 Rounds :10 second chin-over-bar (COB) hold 10 pullups :10 second COB hold 10 TTB 10 ring rows Rest 3 minutes between sets
Conditioning 800m run 10 Rounds 10 pushups 10 alternating DB snatch (50/35) then, 800m run
Endurance 600m Pace 3 Rounds 600m run rest :90s 4x100m run (rest :30s between) rest 3 minutes between rounds

3
Wednesday, October 3rd

Strength Back Squat Back Squat Max reps at 70% of 2RM
Conditioning 15-12-9 15-12-9 Squat cleans (165/115) (195/135) (225/155) Every :90 seconds starting at 0:00, complete 20 DU Rest 2 minutes after each interval
Accessory Seated Arnold Press A) Seated Arnold Press 3x12
Accessory Banded Pull-Apart B) Banded Pull-Apart 3x15
Strength Pausing Split Jerk Pausing Split Jerk 5×1  5 seconds in dip, 5 seconds in catch.
Strength Split Jerk Split Jerk Heavy Set of 2
Strength Deadlift Deadlift  3×3 @ 84% 3×2 @ 88% 3×1 @ 92% Rest as needed between sets.
Conditioning Clothesline “Clothesline” AMRAP 12:  2 Push Presses (135/95) 2 Toes to Bar  2 Box Jump Overs (24/20) 4 Push Presses (135/95) 4 Toes to Bar  4 Box Jump Overs (24/20) … Up by (2’s) until finish
Conditioning Odd-Object Odd-Object For Time:  50 Manmakers (35’s/20’s)

4
Thursday, October 4th

Conditioning Bike/Row Bike/Row 48 minutes at easy/moderate pace (RPE6-7) Every 6 minutess, :20 second front plank + :20 second side plank left + :20 second side plank right
Accessory Farmers + OH Carry A) Farmers + OH carry (single arm in each position) 4x75ft L/R B) L-sit from ground support 4x:30 seconds
Cool Down ROMWOD
Warm-up Thursday 30 Upper Body Lats - Foam Roll 2:00 Each Side Traps - Lacrosse Ball 1:00 Each Side  Pec Minor/Bicep - Lacrosse Ball 2:00 Each Side  Shoulder To Floor 1:00 Each Side  Childs Pose 2:00 Total Lower Body Quad/Adductor - Foam Roll 2:00 Each Leg Couch Stretch 2:00 Each Side  Straddle Pose 2:00 Total  Pigeon Pose 2:00 Each Side  Dorsiflexion 2:00 Each Foot 

5
Friday, October 5th

Strength Back Squat Back Squat Every :90 seconds for 5 rounds 3 @55% of 2RM
Gymnastics Bar MU + front lever tuck + ring static lock-out hold 4x4+5+:20 seconds Rest 2 minutes between sets
Conditioning 8x150m sprint Rest :90 seconds between Sprints should be at 80%-85% effort
Accessory A) B-stance banded hip thrust 3x15L/R Band across lap + band above knees Shoulders elevated B) Lateral banded walk 3x20L/R
Strength Squat Clean Squat Clean  Minutes 1-2-3: 3 Squat Cleans (64-67-70%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (74-77-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (84-86-88%) Minutes 12-13-14: 1 Squat Clean (84-86-88%)
Strength Front Squat Front Squat  2×4 @ 76% 2×3 @ 81% 2×2 @ 86%
Conditioning Twist and Shout “Twist and Shout” 10 Rounds For Time: 1 Power Snatch (155/105) 2 Overhead Squats (155/105) 3 Power Clean and Jerks (155/105) 40 Double Unders
Gymnastics Strict Gymnastics Strict Gymnastics 10-9-8-7-6-5-4-3-2-1: Strict Deficit Handstand Pushups (4.5″/3″) Strict Chest to Bar Pull-Ups
Cool Down Recovery Bike Recovery Bike 45 Minute Recovery Bike

6
Saturday, October 6th

Conditioning Teams of 2 2 Rounds 50 cal row 50 front squats (95/65) 50 cal row 50 power clean 50 cal row 50 thruster
Conditioning Heartburn “Heartburn” For Time:  1 Mile Run 10 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”:  7 Thrusters (75/55), 7 Pull-ups, 7 Burpees
Conditioning Odd-Object Conditioning Odd-Object Conditioning For Time:  Buy-In: 100′ Handstand Walk 5 Rope Climbs, 10 D-Ball Cleans (150/100) 4 Rope Climbs, 8 D-Ball Cleans (150/100) 3 Rope Climbs, 6 D-Ball Cleans (150/100) 2 Rope Climbs, 4 D-Ball Cleans (150/100) 1 Rope Climbs, 2 D-Ball Cleans (150/100) Cash-Out: 100′ Handstand Walk
Conditioning Midline Conditioning Midline Conditioning For Time:  100/70 Calorie Row 80 GHD Sit-ups 60/45 Calorie Row 40 GHD Sit-ups 20/15 Calorie Row

7
Sunday, October 7th

No workout posted

8
Monday, October 8th

Gymnastics DB Bent-Over Row 3 rounds Every :30 seconds for 3 minutes 1st - 5 strict pull-ups 2nd - 5 DB bent-over row 3rd - 5 chest-to-bar pull-ups 4th - 5 single-arm ring rows L 5th - 3 wall walks 6th - 5 single-arm ring rows R
Conditioning 0:00-7:00 15/12 calorie bike 15 burpee box jump-overs (30/24) 9 hang squat cleans (175/125) 7:00-14:00 15/12 calorie bike 15 burpee box jump-overs 15 hang squat cleans (145/95) 14:00-21:00 15/12 calorie bike 15 burpee box jump-overs 21 hang squat cleans (115/75)
Accessory 4 Rounds :20 second hollow hold w/ KB (hold out-stretched over head) 10L/R lateral leg taps (up and over KB) 10L/R alternating arm extension from plank
Strength Snatch Snatch  On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (76-79-82%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (86-88-90%) Minute 12: Rest Minutes 13-14-15: 1 Squat Snatch (84-86-88%)
Strength Snatch Pull + 3 Snatch Hang High Pulls Snatch Pull + 3 Snatch Hang High Pulls 5 Sets (60-62-64-66-68%)
Strength Back Squat Back Squat  3 Sets of 9 (73-77-81%)
Conditioning Gymnastic Conditioning Gymnastic Conditioning 5 Rounds For Time: 2 Rope Climbs 4 Alternating Dumbbell Squat Snatches (100/70) 8 Deficit Kipping Handstand Push-ups (10″/7″)
Conditioning Row Conditioning Row Conditioning 4 Sets: 1:30 at 2k Pace +15 Seconds 1:00 at 2k Pace +5 Seconds  :30 at 2k Pace -5 Seconds  :15 at 2k pace -10 Seconds  Rest 2 Minutes Between

9
Tuesday, October 9th

Strength Deadlift A) Deadlift 2x6 @75% of 5RM 2x10 @60-65% of 5RM
Midline B) Weighted plank hold 4x:60 seconds
Conditioning A) Every 2 minutes For 10 Minutes A) Every 2 minutes for 10 minutes 40 DU 25 push-ups
Conditioning B) 3 Rounds B) 3 rounds 30 WB (20/14) 30 Russian KBS (70/53)
Endurance 2x1000m (PR mile +5-7 seconds/100m) Rest 2 minutess between 3x600m (PR mile +3-5 seconds/100m) Rest :90 seconds between 4x300m (PR mile pace) Rest :60 seconds between
Conditioning Assault Bike Conditioning Assault Bike Conditioning 3 Rounds: Minute 1: 20/16 Calorie Bike Minute 2: 17/14 Calorie Bike Minute 3: 14/11 Calorie Bike Minute 4: Rest
Gymnastics Ring Muscle-Ups Ring Muscle-Ups AMRAP 5:  25 Double Unders, 1 Ring Muscle-ups 25 Double Unders, 2 Ring Muscle-ups 25 Double Unders, 3 Ring Muscle-ups ….  Continue to Climb by 1 Ring Muscle-up
Conditioning Inside Out “Inside Out”  For Time:  800 Meter Run 21 Power Cleans (205/145) 400 Meter Wreck Bag Run (70/50) 21 Burpee Box Jump Overs (24/20)
Conditioning Odd-Object Conditioning Odd-Object Conditioning 800 Meter Sled Push (1/2 Bodyweight on Sled) Complete as :30 On, :30 Off.
Conditioning Midline Conditioning Midline Conditioning AMRAP 7:  Row Calories On the 1:00 – 5 Toes to Bar  On the 2:00 – 6 Toes to Bar  On the 3:00 – 7 Toes to Bar  On the 4:00 – 8 Toes to Bar  On the 5:00 – 9 Toes to Bar  On the 6:00 – 10 Toes to Bar

10
Wednesday, October 10th

Strength Back Squat Back Squat Every :90 seconds for 6 rounds 4@55%
Gymnastics Ring MU (turnover only) + ring pull-up + leg raise 5x4+6+5 Rest 2 minutes between sets
Conditioning 6 rounds 200m sprint (80-85% effort) Rest 2 minutes between rounds + 10 rounds 50m sprint (same pace as 200m) Rest :30 seconds between rounds
Accessory A) Nordic curls 4x10 B) Banded hip thrust (band above knees) 4x1 minute C) Weighted bench dips 4x10
Gymnastics Handstand O-Course Practice Handstand O-Course Practice 15 Minutes of Practice
Strength Jerks Jerks  Pausing Split Jerk: 3×2  3 Jerk Drives + 1 Split Jerk: 3×1 Complex  Split Jerk: 5×1
Conditioning Long Gone “Long Gone” 5 Rounds: 21 Wallballs (30/20) 18 Alternating Dumbbell Snatches (70/50) 15/12 Calorie Assault Bike Rest 1 Minute Between Rounds
Conditioning Air-Runner Conditioning Run Conditioning 5 Sets (3:00 On, 1:30 Off) 1:00 Moderate :30 Fast 1:00 Moderate :30 Fast 1:30 Rest
Accessory Body Armor Body Armor 3 x 20 Romanian Deadlifts 3 x 10 Stiff-Legged Sumo-Deadlifts 3 x Max Effort Glute Ham Raises

11
Thursday, October 11th

Conditioning Bike/Row Bike/Row 8 rounds 2:30 at easy pace 1:30 at easy/moderate pace 1:00 at moderate pace 1:00 walking recovery between rounds
Accessory A) Double KB front rack hold 3x:45 seconds B) Side plank over-arch 3x12L/R C) GHD hip extension 3x20
Cool Down ROMWOD

12
Friday, October 12th

Strength Back squat Back squat 3x10 @70% If less than 12 reps at this weight last week, perform 3x8 at 70%. If less than 8 reps, perform 3x8 at 65%.  Rest 2:30 between sets
Conditioning 1 round 30L/R DB lunges (50/35) 50 hang DB snatch 1000m run 2 rounds 20L/R DB lunges 35 hang DB snatch 400m run 3 rounds 10L/R DB lunges 20 hang DB snatch 200m run Use single DB for workout. DB snatch do not have to be alternating, but make sure to do equal number on left and right
Accessory A) Barbell front raise 4x8 B) DB seal row 4x12
Strength Squat Clean Squat Clean  Minutes 1-2-3: 3 Squat Cleans (66-69-72%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (76-79-82%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (86-88-90%) Minute 12: Rest Minutes 13-14-15: 1 Squat Clean (86-88-90%)
Strength Front Squat Front Squat  2×4 @ 79% 2×3 @ 84% 2×2 @ 90%
Conditioning Tread Water “Tread Water” For Time:  2k Row  150 Double Unders  10 Rounds: 6 Chest to Bar Pull-ups, 9 Handstand Push-ups, 12 Alternating Pistols

13
Saturday, October 13th

Conditioning Teams of 3 3RDS In 8mins 0-1min max cal row 1-2min max pullups 2-3min max SH2OH (115/75) 3-8mins power cleans (185/125) *Each person works at same time for first 3 mins (one person at each ‘station’, switching every minute) **Total power cleans is 100-cals rowed (eg, if total of 56 calories are rowed between three people, then 44 power cleans need to be split between the group)

14
Sunday, October 14th

No workout posted

15
Monday, October 15th

Strength/Skill Deadlift 1A) Deadlift 2x5 @80% 2x8 @65%-70% 1B) Hollow hold w/ KB OH 4x:30 seconds 2) Pull-ups + bent over BB row (underhand) + single arm DB row 3x max reps+15+6L/R
Conditioning EMOM10 1st - 12/10 cal row 2nd - 10 TTB + 10 burpees
Strength Snatch Snatch On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (78-81-84) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (88-90-92) Minute 12: Rest Not for Time: 3 Singles (92-94-96)
Strength Snatch Pull + 3 Snatch Hang High Pulls Snatch Pull + 3 Snatch Hang High Pulls  5 Sets (63-65-67-69-72)
Strength Back Squat Back Squat  3 Sets of 9 (76-80-84)
Conditioning Dirty 30 “Dirty 30” For Time:  30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (70/53) 30 Front Squats (135/95) 30 Toes to Bar  30 Push Press (135/95) 30 Deadlifts (135/95) 30 Wallballs (30/20) 30 Bar Facing Burpees 30 Triple Unders
Conditioning Row Conditioning Row Conditioning 4 Sets: 1:30 at 2k Pace +13 Seconds  1:00 at 2k Pace +3 Seconds :30 at 2k Pace -7 Seconds :15 at 2k Pace -12 Seconds Rest 2 Minutes Between

16
Tuesday, October 16th

Strength Back Squat Back Squat 3x12 @70% If sets of 8 last week, perform 3x10 at same percentage as last week Rest 2:30 between sets
Conditioning Every 8 minutes for 24 minutes :90 seconds max reps power clean (135/95) :90 seconds max reps shoulder to overhead WB in remaining time (20/14) *Number of WB is 75 minus total reps of power clean + shoulder to overhead
Accessory A) Banded Hamstring Curl 3x12 B) Banded B-Stance Hip Thrust 3x1 minute L/R C) Banded Clamshell 3x15L/R  
Endurance 1000m Rest 2 minutes 4x150m Rest :45 seconds between each 800m Rest :90 seconds 3x150m Rest:45 seconds between each 600m Rest 1 minute 2x150m Rest :45 seconds between each Pace longer intervals at PR mile +5-7s/100m Pace 150's at PR mile
Strength/Skill Parallette Handstand Push-ups + Power Clean Parallette Handstand Push-ups + Power Clean Not for Time: 10-8-6-4-2: Parallette Handstand Push-ups  5-4-3-2-1: Power Cleans (Building to a Heavy)
Conditioning Guard Rail “Guard Rail”  AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 7 Power Cleans (155/105) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 5 Power Cleans (175/115)
Conditioning Odd Object Conditioning Odd Object Conditioning For Time:  400 Meter 3/4 Bodyweight Sled Drag 800 Meter Wreck Bag Run (70/50) 400 Meter 3/4 Bodyweight Sled Drag
Midline Midline Midline 2 “Giant Sets”: 50 GHD Sit-ups 30 Pausing Hip Extensions 10 Glute Ham Raises Rest 3 Minutes Between

17
Wednesday, October 17th

Gymnastics 4 rounds Every :30 seconds for 2:30 minutes 1st - 5 ring rows 2nd - 5 single-arm DB row from plank R 3rd - 5 ring rows 4th - 5 single-arm DB row from plank L 5th - :15 second chin over bar hold Rest 2 minutes between rounds
Conditioning 6 rounds 10 burpee box jump overs (24/20) Rest :30 seconds 300m run Rest :90 seconds between rounds
Accessory A) Hanging tempo leg raise 5x5 (hold l-sit for :03 seconds) B) BB front raise 4x10

18
Thursday, October 18th

Conditioning OPEN GYM Bike/Row A) 5 Rounds 2 minutes at moderate pace rest 1 minute between rounds B) 10 Rounds  1 minute at moderate/hard pace rest 1 minute between rounds Rest 4 minutes between A and B
Accessory A) KB front rack + KB OH hold (one in each position) 4x:30s (make sure to hold each arm OH for :30s) B) side overarch + leg adduction 4x10+10L/R

19
Friday, October 19th

Strength Back Squat Back Squat Every :90 seconds for 7 Rounds 5@55%
Conditioning As many rounds and reps as possible in 16 minutes  15 hang KB snatch L (53/35) 30 DU 15 hang KB snatch R 30 DU 15 hang KB clean and jerk L 30 DU 15 hang KB cLean and jerk R 30 DU
Accessory A) GHR 3x8 (use band as necessary) B) Banded face pull 3x20 C) Banded pull apart 3x20

20
Saturday, October 20th

Conditioning Teams of 2 3 Rounds 21-15-9 Power cleans (split reps) (115/85) (145/105) (175/125) Push-ups (both complete) Pull-ups (split reps) Abmat sit-ups (both complete)

21
Sunday, October 21st

No workout posted

22
Monday, October 22nd

Strength Back Squat Every 2 minutes for 5 rounds A) Back Squat 3 @60%
Strength Power Clean B) Power Clean 3 touch and go
Conditioning 3x300m sprint Rest 2 minutes between 5x200m sprint Rest :90 seconds between 8x100m sprint Rest 1 minute between
Strength Snatch Snatch Build to a 1RM
Strength Back Squat Back Squat Heavy Set of 12
Conditioning Strict JT Strict JT (On the 0:00…)  21-15-9: Strict Handstand Push-ups Strict Ring Dips Push-ups
Conditioning Aerobic Capacity Aerobic Capacity (On the 10:00..)  Every 5 Minute x 4 Rounds: 12/9 Calorie Row 6 Burpees Over Rower 12/9 Calorie Assault Bike 6 Burpees Over Rower 12/9 Calorie Row

23
Tuesday, October 23rd

Strength Deadlift A) Deadlift 2x5 @85% 2x10 @70%
Strength Half kneeling KB chop B) Half kneeling KB chop 4x8L/R
Gymnastics 4 rounds 4 bar MU 4 chest to bar 4 pull-ups 4 TTB :20 second hanging l-sit Rest 2 minutess between rounds
Conditioning AMRAP4 21 KB swings (70/53) 21 burpees Max calorie row in remaining time Rest 3 minutes AMRAP4 2 rounds 11 KB swings 11 burpees Max calorie row in remaining time Rest 3 minutes AMRAP4 3 rounds 7 KB swings 7 burpees Max calorie row in remaining time
Endurance 800m run (easy) 4x200m run (moderate/hard) Rest :20 sesonds between 600m run (easy) 4x150m run (moderate/hard) Rest :20 seconds between 400m run (easy) 4x100m run (moderate/hard) Rest :20 seconds between) 300m run (easy) 4x50m run (moderate/hard) Rest :20 seconds between 200m run (easy)
Conditioning Odd-Object Conditioning Odd-Object Conditioning 10-8-6-4-2:  Sandbag Cleans (150/100) After Each Set: 5 Bar Muscle-ups + 100 Meter Sandbag Run
Conditioning Conditioning 21-18-15-12-9: Wallballs (30/20) Chest to Bar Pull-Ups Calorie Row 200 Meter Air Runner Wearing 20/14 Weight Vest
Midline Midline 1 Set:  Max Effort L-Sit Hold Followed By… 3 Sets, Not for Time: 15 Second L-Sit 21 GHD SIt-Up 27 Banded Good Mornings

24
Wednesday, October 24th

Strength Back Squat Back Squat 3x10 @75% If sets of 10 last week, perform 3x8 at 5% heavier than last week Rest 2:30-3:00 between sets
Conditioning 10 rounds 5 single-arm DB push press L (50/35) 5 reverse lunge R 1 power snatch (165/115) 5 single-arm DB push press R 5 reverse lunge L 1 power snatch
Strength Split Jerk Split Jerk Build to a 1RM
Conditioning Gymnastic Conditioning Gymnastic Conditioning 5 Rounds: 15/12 Calorie Row 9 Hang Power Cleans (155/105) 50′ Handstand Walk
Conditioning Conditioning AMRAP 5: Buy In: 35/25 Calorie Assault Bike Directly Into… 12 Deadlifts (225/155) 12 Burpees (Regular) Rest 5 Minutes AMRAP 5: Buy In: 25/18 Calorie Assault Bike Directly Into… 9 Deadlifts (275/185) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy In: 18/13 Calorie Assault Bike Directly Into… 6 Deadlifts (315/220) 6 Barbell-Facing Burpees
Accessory Body Armor Body Armor 4 Supersets: Max Double Dumbbell Strict Press (50’s/35’s) 5 Tempo Double Kettlebell Deadlifts* (100’s/80’s) *5 Seconds Up, 5 Second Down

25
Thursday, October 25th

Conditioning Bike/Row Bike/Row 10 rounds 2 minutes @moderate/hard pace 1 minute active recovery Perform active recovery on equipment not being used for the working interval
Accessory Farmers carry 1) Farmers carry 4x75' Rest :90 seconds between
Accessory OH BB hold 2A) OH BB hold 4x:30 seconds Rest 2 minutes between
Accessory Hanging l-sit hold 2B) Hanging l-sit hold 4x:30 seconds
Cool Down ROMWOD

26
Friday, October 26th

Strength DB Row 3 rounds A) DB Row 10L/R
Strength Half-Kneeling Single-Arm Banded Pulldown B) Half-Kneeling Single-Arm Banded Pulldown 10L/R
Strength single-arm DB upright row C) Single-Arm DB Upright Row 10L/R Perform all reps with as little rest between exercises as possible Rest 2:30 between rounds
Conditioning Every minute on the minute 1st - 15/12 calorie row 2nd - 5, 6, 7, 8... thrusters (95/65) Start at 5 and add a thruster rep every minute. Workout is over when either row or all reps of thrusters cannot be completed in given minute. Score is total reps completed (calories + thrusters).

27
Saturday, October 27th

Conditioning Teams of 2 6 rounds (3 each) 9 deadlift (165/115) 7 hang squat cleans 5 lateral burpees + 6 rounds (3 each) 12 deadlift (145/105) 9 hang squat cleans 6 lateral burpees + 6  rounds (3 each) 15 deadlift (115/85) 12 hang squat cleans 7 lateral burpees

28
Sunday, October 28th

No workout posted

29
Monday, October 29th

Strength/Skill Deadlift A) Deadlift 3x5 @80% 2x10 @72.5% Based off 5RM B) Weighted hollow hold 5x:30 seconds
Conditioning Every 3 minutes for 15 minutes (5 rounds) 10 CTB 10L/R DB snatch (50/35) 10 burpees

30
Tuesday, October 30th

Strength Back Squat Every 2:30 for 5 rounds A) Back Squat 3 @65% Based off 2RM
Strength Power Clean B) Power Clean 4 @ a heavy weight you can complete touch and go
Conditioning AMRAP18 500m row 400m run 15 clean and jerks (135/95)
Endurance 3 rounds 1000m run Rest :60 seconds 3x200m run Rest :30 seconds between Rest 4 minutes between rounds

31
Wednesday, October 31st

Gymnastics 5 rounds Every :30 seconds for 2 minutes 1st - 4 ring MU 2nd - 6 strict ring pull-ups 3rd - 10 ring TTB 4th - max ring dips Rest 2:30 between rounds
Conditioning AMRAP5 3 rounds 30 DU 9 front squats (95/65) 9 shoulder to overhead Max WB in remaining time Rest 4 minutes AMRAP5 2 rounds 40 DU 12 front squats (115/75) 12 shoulder to overhead Max WB in remaining time Rest 4 minutes AMRAP5 75 DU 18 front squats (135/95) 18 shoulder to overhead Max WB in remaining time

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