Programming: October 24th – 28th, 2022
Monday, October 24th, 2022
Warm up: 2 rounds for quality of:
8/5 Row Calories
10 Mule Kicks
10 PVC Good Mornings
10 PVC Lunge + Pass Through
10 Active Pigeons
10 Barbell Good Mornings
10 Muscle Cleans
Strength: Clean Deficit Deadlift 3-3-3-3-3
WOD: 2 Rounds
1 min Each for Max Reps of:
Row Calorie
Power Clean 225/155 lbs
Wall Ball 20/14 lbs
1min REST
Tuesday, October 25th, 2022
Warm up: 2 rounds for quality of:
200m Run OR 1min Cardio
10 Lateral Box Step Overs
5 Inch Worms
5 Pike Handstand Push-ups
4 Thread-the-Needles
5 Scapular Pull-ups
5 Beat Swings
5 Jumping Pull-ups
Strength: Every 1min x 10min Alternating Between:
2 Deficit Handstand Push-ups
2 Weighted Pull-ups
WOD: 20 min AMRAP of:
300m Run
4 Handstand Push-ups
5 Pull-ups
6 Double DB Box Step Over 50/35
Wednesday, October 26th, 2022
Warm up: 2 Rounds for Quality:
5 6-Count Burpees
10 Side Plank Rotations
10 Down/Up Dog Stretches
10 Back Rack Dip + Jumps
10 Strict Press
Strength: Pause Push Jerk
3-3-3-3-3-3
WOD: Grettel
10 rounds for time of:
3 Clean & Jerks 135/95 lbs
3 Bar Facing Burpees
Thursday, October 27th, 2022
Warm up: 2 Rounds
30sec WORK | 10sec REST
Jump Rope
Plank Hold
Air Squat
Hollow Hold
KB Sumo Deadlift pick load
Plank Toe Touch
Straddle Stretch
Straddle Stretch
WOD: 6 Rounds
3min AMRAP of:
50 Double Unders
25 Kettlebell Swings 53/35 lbs
15 AbMat Sit-ups
Then: 1min of:
max rep Echo Bike Calories
Friday, October 28th, 2022
Warm up: For time:
400m Run OR 2min Cardio
-- then: 3 rounds of:
20 Walking Lunges
5 Push-up to Down Dogs
5 Russian Push-ups
10 Squat + Twists
10 Active Pigeons
Strength: Bulgarian Split Squat
3-3-3-3-3
WOD: 10 min AMRAP of:
8 DB Squat Snatch 50/35 lbs
6 Overhead DB Walk Lunge 50/35
4 Ring Dips
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