Week of October 15 – October 20


Monday

A. Split Jerk
5-4-3-3-3: E2:30

B. “Squeaky Wheel”

AMRAP 15
60 Double Unders
20/15 Calorie Assault Bike / Row
10 Push Jerks (165/110) (RX+ 185/125)

C.E. Odd Object
100′ Right Arm Carry
100′ Left Arm Carry
100′ Bear Hug Carry
*Repeat this for a total of 3 times. Just pick any object to carry.


Tuesday

“Down and Out”
21-18-15-12-9: (30min cutoff)
Wallballs (20/14) (RX+ unbroken)
Pull-ups (RX+ Chest-to-Bar)
Calorie Row / Bike
Mountain Climbers

C.E. Weighted Distance
Run 1 Mile with a weighted vest or carry a bag
–or–
Drag a sled 1 Mile
*Split this with a buddy if you want.


Wednesday

“Take Five”
AMRAP 5
Buy-In: 200m Run
Directly Into…
12 Deadlifts (185/135) (RX+ 225/155)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5
Buy-In: 200m Run
Directly Into…
9 Deadlifts (225/155) (RX+ 275/185)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5
Buy-In: 200m Run
Directly Into…
6 Deadlifts (275/185) (RX+ 315/215)
6 Lateral Barbell Burpees

C.E. Midline
2 Rounds
20 Tuck-Ups
0:30 Hollow Hold
20 AbMat Sit-Ups
0:30 Plank Hold


Thursday

A. Back Squat
3 sets of 5 reps – E3:00

B. “Hokey Pokey”
AMRAP 12
15 Kettlebell Swings (53/35) (RX+70/53) (RX++ 97/70)
30 Seated L-Sit Pivots over KB
45 Air Squats

C.E. Push Pull
2 Rounds
10 Single Arm Strict Press (each arm)
10 KB Upright Rows (heavy)
10 Strict Dips
10 Single Arm Ring Rows (each arm)


Friday

A. Hang Power Clean + Power Clean
EMOM x 10
*2s Pause at the knee, 2s Pause at the catch on both lifts

B. “Tiger Blood”
3 Rounds on the 5:00
10 Clean and Jerks (135/95) (RX+ 165/110)
400 Meter Run
*Record time each round. Score is the slowest round.

C.E. Make-Up or Practice
Make up CE from earlier this week or spend 10-15min practicing a skill.


Saturday

“Boats and Toes” – Teams of 3
For Time: (30 Minute Cap)
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:
Toes-to-Bar
Power Snatches

Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105


Sunday

A. Deadlift
5 sets of 3 reps – E3:00

B. “Bodyguard”
3 Rounds: (20min cutoff)
25 Deadlifts (135/95)
200 Meter Run
25 Wallballs (20/14)
200 Meter Run