Programming: October 31st – November 4th, 2022
Monday, October 31st, 2022
Warm Up: 2 Rounds For Quality:
30 Jump Ropes
10 Hollow Rocks
10 Banded Straight Arm Hollow Pull Downs
10 Supermans
10 Superman Band Pulls
10 Alt V-up Toe Touches
10 ATYIs, 5/2.5 lbs
Strength: Every 5min x 10min Alternating Between:
1 Toes-to-bar Practice
1 Bar Muscle-up Progression
WOD: 5 rounds for time of:
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Bar Muscle-ups
Tuesday, November 1st, 2022
Warm up: 2 rounds for quality of:
50m Legs Only Row
50m Legs + Body Row
50m Arms Only Row
100m Row
30sec Plank Hold
20sec Tripod Hold
10 Pike Push-ups
30sec Wall Handstand Hold
Warm up 2: 2 Rounds for Quality:
10 Shoulder Press 45/35 lbs
10 Front Rack Stretch 45/35 lbs
10 Jerk Dips 45/35 lbs
10 Push Press 45/35 lbs
Strength: Push Press
Warm Up: 10-10 Working: 10-8-6-4-2
DB/Light: Push Press
Warm Up: 12-12 Working: 12-12-10-10-8
Bodyweight: Pike Push Ups
8-12 Reps x 8-10 Sets
WOD: 5 Rounds For Time
For MAX Reps:
500/400m Row
1min Max Reps of:
Handstand Push-ups
No Rower?:
400m Run OR 2min Cardio
Wednesday, November 2nd, 2022
Warm up: 7 min AMRAP of:
10 Lateral Box Step Overs
15sec Ring Hold
30sec Bar Hang
1min Wrist Mobility
10 KB Good Morning pick load
Strength: 3 Rounds of:
Distance Farmer Carry pick load
Bodyweight: Plank Hold
3 Rounds of Max Effort
WOD: 15 min AMRAP of:
10 Kettlebell Swings 70/53
10 Box Jumps 24/20 in
10 Ring Dips
Bodyweight: 15min AMRAP of:
15 Glute Bridges
10 Broad Jumps
10 Bench Dips
Thursday, November 3rd, 2022
Warm up: 2 Rounds For Quality:
10 Echo Bike Calories
30sec Back Squat Hold
10 Tempo Back Squat 45/35 lbs
10 Slow Mountain Climbers
10 Plank Rotations
Strength: Back Squat
Warm Up: 5-3 Working: 1-1-1-1-1-1-1
Then: Back Squat 1 Rep Max
Bodyweight: Jumping Squats
12-15 Reps x 10 Sets
Then: 30sec Max Effort Jumping Squats
Friday, November 4th, 2022
Warm up: 2 Rounds for Quality:
200m Jog OR 1min Cardio
10 Mule Kicks
10 Leg Swoops
30sec Bottom Squat Hold
10 Down/Up Dog Stretch
10 Banded Lat Pulldowns
10 Beat Swings
Strength: Daniel - For time:
50 Pull-ups
400m Run OR 2min Cardio
21 Thrusters 95/65 lbs
800m Run OR 4min Cardio
21 Thrusters 95/65 lbs
400m Run OR 2min Cardio
50 Pull-ups
Bodyweight Modifications:
50 Pull-ups = 50 Push Ups
21 Thrusters = 30 Jumping Squats
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