Programming: October 3rd – 7th, 2022
Monday, October 3rd, 2022
Warm up: 4 Rounds
20sec WORK | 10sec REST
Row OR Sumo DL High Pull
Down Dog-to-Up Dog
Alternating V-up
Pike Handstand Push-up
Strength: DB Hang Power Cleans & 1-Arm Devil Press
2-2-2-2-2
Bodyweight: 3 Push Ups
& 4 Archer Push Ups
x 6-8 Sets
WOD: 20min AMRAP of:
500m Row
40 DB Hang Power Clean 50/35 30 Toes-to-bars
20 1-Arm DB Devils Press 50/35
10 Handstand Push-ups
Bodyweight: 20min AMRAP of:
500m Row | 400m Run | 2min Cardio
20 Push Ups
30 V-Ups
20 Burpees
10 Handstand Push-ups
Tuesday, October 4th, 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: 3-3 Working: 3-3-3-3-3-3
DB/Light: Back/Front Squat
5-7 Reps x 8-10 Sets
Bodyweight: Jumping Squat
8-10 Reps x 10 Sets
WOD: For Time:
Reps of: 10-8-6-4-2
Alternating Pistol
Burpee-to-Target
Wednesday, October 5th, 2022
Warm up: 7 mins AMRAP of:
100m Run OR 30sec Cardio
10 Shoulder Press 45/35 lbs
10 Russian Baby Makers
10 90/90 Hip Switches
Strength: Every 1min x 6 Rounds
2 Shoulder to Overhead Pick Load
DB/Light: Every 1min x 6 Rounds
3-5 Shoulder to Overhead
Bodyweight: Every 1min x 6 Rounds
5-7 Pike Push Ups
Rx+ WOD: 2min for Max Reps:
400m Run
Max Reps: Jerks 300/200 lbs
1min REST
-- then: 3min for Max Reps:
600m Run
Max Reps: Jerks 300/200 lbs
2min REST
-- then: 4min for Max Reps:
800m Run
Max Reps: Jerks 300/200 lbs
Rx WOD: 2min for Max Reps:
300m Run
Max Reps: Shldr 2 OH 185/125
1min REST
-- then: 3min for Max Reps:
400m Run
Max Reps: Shldr 2 OH 185/125
1min REST
-- then: 4min for Max Reps:
600m Run
Max Reps: Shldr 2 OH 185/125
1min REST
-- then: 5min for Max Reps:
800m Run
Max Reps: Shldr 2 OH 185/125
Int: 155/105 Scale: Pick Load
Thursday, October 6th, 2022
Warm up: 2 Rounds For Quality:
10 Box Step-ups
10 Back Extensions
10 Scap Pull-ups
5 Box Jumps
5 Kettlebell Good Mornings
5 Beat Swings
Strength: 1-Leg KB Deadlift
5-5-5-5-5 (Each Leg)
Deadlift + Romanian Deadlift
3-3-3-3-3
Bodyweight: 10 Reverse Lunges
10 1-Leg Glute Bridges
x 7-9 Sets
WOD: 8 min AMRAP of:
1 Deadlift 275/185 lbs
1 Box Jump 24/20 in
1 Pull-up
Continue adding 2 reps each round to each movement until time expires.
Bodyweight: 8 min AMRAP of:
1 1-Leg Glute Bridge (Each Leg)
1 Broad Jump
1 Push Up
Continue adding 2 reps each round to each movement until time expires.
Friday, October 7th, 2022
Warm up: 7 min AMRAP of:
20sec Jump Rope
10 5sec KB Squat Hold Horn Curl
2x (1 5sec Plank Hold + 2 5sec Side Planks + 2 5sec Lunge Holds)
2 10sec Wrist Mobilities
10 KB Good Morning pick load
Strength: Turkish Get-up
4-4-4-4-4
Bodyweight: Turkish Get-Up
6-8 Reps x 7-8 Sets
WOD: 3 Rounds – Each For Time
100m Farmers Carry 53/35 lbs
25 KB Goblet Squats 53/35 lbs
50 Double Unders
1min Rest Between Rounds
Bodyweight: 3 Rounds: Each For Time
300m Run
40 Squats
50 Double Unders
1min Rest Between Rounds
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