Week of October 8 – October 13


Monday

“Dirty Thirty”
For Time: (30min cutoff)
30 Box Jumps (24/20) (RX+ 30/24)
30 Chest-to-Bar Pull-Ups (RX+ Bar MUs)
30 Kettlebell Swings (53/35) (RX+ 70/53)
30 Front Squats (115/80) (RX+ 155/105)
30 Toes-to-Bar (RX+ GHD Sit-Ups)
30 Push Press (115/80) (RX+ 155/105)
30 Deadlifts (115/80) (RX+ 155/105)
30 Wallballs (20/14) (RX+ unbroken)
30 Burpees (RX+ Bar Facing)
30 Double Unders (RX+ Triple Unders)


Tuesday

A. Power Clean
In 12min, build up to a 5-rep Touch-and-Go

B. “Guard Rail”
AMRAP 3
9/6 Calorie Bike / Row
9 Power Cleans (115/80)
–rest 3:00–
AMRAP 3
9/6 Calorie Bike / Row
9 Power Cleans (135/95)
–rest 3:00–
AMRAP 3
9/6 Calorie Bike / Row
9 Power Cleans (155/105)


Wednesday

“Run Wild”
3 Rounds: (20min cutoff)
600 Meter Run
21 Hang Squat Snatch (75/55) (RX+ 95/65) or Swing Squats 53/35 (RX+ 70/53)


Thursday

“Mashed Taters”
EMOM x 28
1) 20 Abmat Sit-Ups
2) 20 Jumping Lunges
3) 10 Plank Walks or 0:45 Plank Hold
4) 10 Box Step-Ups with Plate Overhead (45/25 @ 24/20)


Friday

A. Front Squat
In 12min, build to a heavy pause single (5.3.X)

B. “Nine Yards”
AMRAP 12:
3 Thrusters (95/65) (RX+ 135/95)
3 Toes-to-Bar
6 Thrusters (95/65) (RX+ 135/95)
6 Toes-to-Bar
9 Thrusters (95/65) (RX+ 135/95)
9 Toes-to-Bar
….
Up by (3’s) until finish.


Saturday

“Mind Eraser”
AMRAP 20 – In Teams of 4
10 Power Cleans (135/95)
10 Burpees
200 Meter Run


Sunday

“Tight Ship”
AMRAP 20:
15/12 Calorie Row
5 Strict Pull-Ups
10 Hand Release Push-Ups
15 Air Squats