Saturday 21 October

Friends and Family Day!

AMRAP 15 – Team Wod
3 Wallball Shots  (20lbs @ 10′ / 14lbs @ 9′)
3 Kettlebell Swings  (70/53)
3 Calorie Row or Assault Bike
6,6,6 then 9,9,9 etc…

*Partner A will complete all of the 3s, then Partner B will complete all of the 3s, and continue this pattern until time has expired*


3 Sets
Run 800m (mile pace)
–REST 2:00–
Run 150m (fast pace)
–Walk 50m–
Run 100m (faster pace)
–Walk 100m–
Run 80m (fastest pace)
–Walk 120m–
Run 60m (max effort)
–Walk 140m–

*courtesy of Chris Hinshaw at aerobiccpacity.com*

Friday 20 October

A. Deadlift – E2:30
7 at 70%
5 at 75%
3 at 80%
1 at 85%
1 at 90%

B. 4 Rounds For Time  (16min cutoff)
21 Deadlifts  (135/95)
15 Box Jump Overs  (24″/20″)
9 Push Jerks

Thursday 19 October

Every 4:00 Test
-800m Row
-50 Kettlebell Swings  (70/53)
-50/40 Calorie Assault Bike
-40 Push-Ups and 40 Abmat Sit-Ups
-50 HSPUs or 50 Push Press  (95/65)

*Athletes may choose the order in which to complete this. Every 4:00 you must move on to a new test. Athletes may not start a new test until the clock beeps. If an athlete does not finish all of a test, they will go back at the end at complete the remaining reps for good measure*

Wednesday 18 October

A. Building across 5 sets – E1:00
-Tall Power Clean into
-Tall Squat Clean

Building across 5 sets – E2:00
-Clean Grip Deadlift into
-Hang Power Clean w/ 2s pause into
-Front Squat w/ 2s pause

Building across 5 sets – E2:00
-Squat Clean

B. 2 Rounds For Time  (11min cutoff)
600m Run
12 Squat Cleans  115/85  (RX+  155/105)

Tuesday 17 October

27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
–REST 4 minutes– 
21/15 Calorie Row
21 Burpees
21 Toes-to-Bar
–REST 4 minutes– 
15/10 Calorie Row
15 Burpees
15 Pull-Ups

B. Midline – 3 Rounds
21 V-Ups
15 Barbell Good Mornings
9 GHD Sit-Ups

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