MONDAY, OCTOBER 19
5x 2 mins RemReps: Row Calories and Hang Power Cleans
Skill Work — Every 1 min for 6 mins:
- 3 Hang Power Cleans, pick load
Rx'd — 5 rounds, 2 mins each, for max reps of:
- 20/16 Row Calories
- Max reps in remaining time Hang Power Cleans, 115/75 lbs
- Rest 2 mins
Intermediate — 5 rounds, 2 mins each, for max reps of:
- 15/12 Row Calories
- Max reps in remaining time Hang Power Cleans, 75/55 lbs
- Rest 2 mins
Beginner — 5 rounds, 2 mins each, for max reps of:
- 12/8 Row Calories
- Max reps in remaining time Hang Power Cleans, 45/35 lbs
- Rest 2 mins
TUESDAY, OCTOBER 20
10 RFT: Toes-to-bars and Burpee-to-Targets
Skill Work — 2 rounds, each round for time, of:
- Run, 400 m
- Rest 2 mins between each round.
Rx'd — 10 rounds for time of:
- 10 Toes-to-bars
- 10 Burpee-to-Targets, 6 in
Intermediate — 10 rounds for time of:
- 5 Toes-to-bars
- 10 Burpee-to-Targets, 2 in
Beginner — 10 rounds for time of:
- 5 Hanging Knee Raises
- 5 Burpees
WEDNESDAY, OCTOBER 21
Front Squat : 3 Rep Max
Skill Work, Option 1 — Weighted Pistol 20-20-20
- Use the heaviest weight you can for each set.
- Rest 1:30 between sets.
Skill Work, Option 2 — Weighted Reverse Lunge 20-20-20
- Use the heaviest weight you can for each set.
- Rest 1:30 between sets.
Rx'd / Intermediate / Beginner — Log your best Front Squat 3 rep max lift.
- Only log the heaviest 3 rep, do not include sets prior to it.
THURSDAY, OCTOBER 22
AMRAP 12 mins: 100 m, Chest-to-bar Pull-ups, and Double Dumbbell Box Step-ups
Skill Work — 3 rounds for quality of:
- 10 Hip Extensions
- 10 Banded Pull Aparts
Rx'd — Complete as many rounds as possible in 12 mins of:
- Run, 100 m
- 12 Chest-to-bar Pull-ups
- 24 Double Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
Intermediate — Complete as many rounds as possible in 12 mins of:
- Run, 100 m
- 6 Chest-to-bar Pull-ups
- 24 Double Dumbbell Box Step-ups, 35/20 lbs, 24/20 in
Beginner — Complete as many rounds as possible in 12 mins of:
- Run, 100 m
- 6 Jumping Pull-ups
- 24 Box Step-ups, 12 in
FRIDAY, OCTOBER 23
Diane
Skill Work — Superman Hold 4x 30 secs
- Rest 30 secs between efforts.
Rx'd — 21-15-9 reps, for time of:
- Deadlift, 225/155 lbs
- Handstand Push-up
Intermediate — For time:
- 21 Deadlifts, 185/125 lbs
- 12 Handstand Push-ups
- 15 Deadlifts, 185/125 lbs
- 9 Handstand Push-ups
- 9 Deadlifts, 185/125 lbs
- 6 Handstand Push-ups
Beginner — 15-12-9 reps, for time of:
- Deadlift, 75/55 lbs
- Dumbbell Shoulder Press, 20/15 lbs
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