Monday October 3
15 minutes warm up, mobilize and socialize!”Back Squats”, build to a heavy set of three reps(22 minutes). Then, ”CEMENT LEGS”, on the 3:00 X 7 rounds, 400 m run (500 m row), 8 front rack box step-ups 20/16”, (95/65#) or (75/55#).
Tuesday October 4
15 minutes warm up, mobilize and socialize!”Push Press”, build to a heavy set of two repsI(18 minutes). Then, ”HANGING ON A MOMENT”, 5 RFT, 60 dble unders, 9 hang power cleans(155/105#) or (105/75#) 1-2-3-4-5 rope climbs. REST ONE MINUTE AFTER EACH ROUND. (25 minutes).
Wednesday October 5
15 minutes warm up, mobilize and socialize!”Clean Complex”, one power clean, one hang power clean, one squat clean, one hang squat clean, equals one rep, complete 5 sets.(22 minutes). Then, ”CHIPPER GONE BAD”, AMRAP 18, 100 wall balls 20/14#,80 alternating dumbbell hang power snatches (50/35#) or (35/25#) 60 box jumps 24/20”, 40 double dumbbell push press, max cals row.
Thursday October 6
15 minutes warm up, mobilize and socialize!”Front foot Elevated double dumbbell/kettle bell split squats. Then, ”FARMER’S MARKET”, for time, 800/700 m row, 40 burpees, 100 m farmers carry (50/35#) or (35/25#)800/700 m row, 30 pull-ups, 100 m farmers carry, 800/700 m row, 20 burpee pull-ups, 800/700 m row, 10 dumbbell burpees, 100 m farmers carry.
Friday October 7
15 minutes warm up/ mobilize and socialize!”Double dumbbell bench or floor press”, build to a heavy set of five reps. Then,”U-TURN”, For Time, 15-12-9-6 deadlifts (225/155#) or (155/105#), bike 26-20-14-8 cals Echo bike, DIRECTLY INTO, 6-9-12-15 T2bar, 8-14-20-26 cals Echo bike.(25 minute cap).
Saturday October 8
15 minutes warm up/mobilize and socialize!”CHUCK HEAVY”, teams of two. 38 minute AMRAP, 2000 m row, 100 push-ups, 120 cals Echo bike, 100 thrusters 45/35#, 2000 m row.
