Programming: October 10th – 14th, 2022
Monday, October 10th, 2022
Warm up: 3 rounds for quality of:
10ft Bear Crawl
10ft Bear Crawl Backward
10 Plank Toe Touches
10 Kettlebell Press pick load
10 Kettlebell Windmills
Strength: Shoulder Press
Warm Up: 5-5 Working: 5-5-5-5-5
DB/Light: Shoulder Press
5-7 Reps x 8-9 Sets
Bodyweight: Pike Push Ups
7-8 Reps x 9 Sets
WOD: “Death By” -Every Min on Min
With a continuously running clock:
1 Push Press 135/95
1 Toes To Bar
Add 1 Rep Every min (2, 3, 4, 5…12, 13, 14, 15)
Bodyweight: “Death By” -Every Min on Min
With a continuously running clock:
1 Pike Push Ups
1 V-Up
Add 1 Rep Every min (2, 3, 4, 5…12, 13, 14, 15)
Tuesday, October 11th, 2022
Warm up: 2 rounds for quality of:
250m Row OR 1min Cardio
10 Inch Worm Walk Outs
1min Stretch
1min Double Under Practice
Warm Up Set Up: Every 2min x 8min Alternating Between:
4 Dumbbell Power Cleans
1 Wall Walk
Skill: For time:
100 Double Unders
No Rope?: For time:
100 Vertical Jumps
WOD: In 20 mins do:
1000m Row
Then, AMRAP in remaining time of:
10 DB Power Cleans 70/50 lbs
20 Double Unders
3 Wall Walks
Bodyweight: In 20 mins do:
1000m Row | 800m Run | 4min Cardio
Then, AMRAP in remaining time of:
10 Archer Push Ups
20 Double Unders OR Vertical Jumps
3 Wall Walks
Wednesday, October 12th, 2022
Warm up: 8 min AMRAP of:
100m Run OR 30sec Cardio
5 Tempo Squats
30sec Squat Hold
5 Down/Up Dog Stretches
5 Hang Cleans 45/35 lbs
5 Thrusters 45/35 lbs
Strength: Hang Squat Clean
Warm Up: 3-3 Working: 3-3-3-3-3
DB/Light: Hang Squat Clean
5-7 Reps x 8-9 Sets
Bodyweight: Jumping Squat
10 Reps x 10 Sets
WOD: For time:
21 Thrusters 75/55 lbs
400m Run OR 2min Cardio
15 Thrusters 75/55 lbs
400m Run OR 2min Cardio
9 Thrusters 75/55 lbs
400m Run OR 2min Cardio
Bodyweight: For time:
30 Jumping Squats
400m Run OR 2min Cardio
20 Jumping Squats
400m Run OR 2min Cardio
15 Jumping Squats
400m Run OR 2min Cardio
Thursday, October 13th, 2022
Warm up: 3 rounds for quality of:
1min Plank Hold
10 Bodyweight Turkish Get-ups
5 (2 Reverse Lunge + 2 Side Lunge)
10 Banded Lat Pulldowns
5 Static Open/Closes
5 Beat Swings
WOD: “Angie” - For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
No Bar?: Pull Ups = Bench Dips
Friday, October 14th, 2022
Warm up: 10 min AMRAP of:
10 6 Count Burpees
10 Mule Kicks
20 Single Leg Glute Bridges
10 PVC Good Mornings
10 PVC Snatches
10 Alt Deep Lunge + Rotations
Strength: 7 rounds
1 min per station x Max Reps:
Deadlift pick load
2min REST
Bodyweight: 7 rounds
1 min per station x Max Reps:
1-Leg Glute Bridge
2min REST
WOD: 3 Rounds - 2min Each,
for Max Reps of:
20 Bar Facing Burpees
Max Reps in remaining time Snatches 95/65 lbs
1min Rest
Bodyweight: Snatches = Sit Ups
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