MONDAY, OCTOBER 12
20 RFT: Double Unders and Burpees
Rx'd — 20 rounds for time of:
- 21 Double Unders
- 7 Burpees
Intermediate — 20 rounds for time of:
- 10 Double Unders
- 5 Burpees
Beginner — 20 rounds for time of:
- 15 Single Unders
- 3 Burpees
TUESDAY, OCTOBER 13
5x RFT: Push Jerks and 100 m
Skill Work — Every 2 mins for 8 mins do:
- 5 Push Jerks, pick load
- Run, 50 m
Rx'd / Intermediate / Beginner — 5 rounds, each round for time, of:
- 5 Push Jerks, pick load
- Rest 30 secs
- Run, 100 m
- Go every 5 mins.
WEDNESDAY, OCTOBER 14
5 RFT: Strict Pull-ups and Front Rack Reverse Lunges
Skill Work — Front Rack Walking Lunge 10-8-6
- Use the heaviest weight you can for each set.
- Rest as needed between sets.
Rx'd — 5 rounds for time of:
- 10 Strict Pull-ups
- 10 Front Rack Reverse Lunges, 185/125 lbs
Intermediate — 3 rounds for time of:
- 10 Strict Pull-ups
- 10 Front Rack Reverse Lunges, 115/75 lbs
Beginner — 3 rounds for time of:
- 10 Banded Strict Pull-ups
- 10 Dumbbell Goblet Reverse Lunges, 25/15 lbs
THURSDAY, OCTOBER 15
Nancy
Rx'd — 5 rounds for time of:
- Run, 400 m
- 15 Overhead Squats, 95/65 lbs
Intermediate — 5 rounds for time of:
- Run, 400 m
- 15 Overhead Squats, 75/55 lbs
Beginner — 5 rounds for time of:
- Run, 200 m
- 10 Overhead Squats, 45/35 lbs
FRIDAY, OCTOBER 16
4 RFT: Deadlifts and Push-ups
Skill Work — Ring Rows 3x12
- Rest as needed between sets.
Rx'd — 4 rounds for time of:
- 25 Deadlifts, 185/125 lbs
- 25 Push-ups
Intermediate — 4 rounds for time of:
- 25 Deadlifts, 135/95 lbs
- 15 Push-ups
Beginner — 4 rounds for time of:
- 15 Deadlifts, 45/35 lbs
- 10 Hand Elevated Push-ups
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