Monday, October 18

Power Clean

8 - 6 - (4 - 3 - 2 - 2)

*Warm up to a heavy working weight. Increase as able.

WOD

20 Minute AMRAP

10 Pullups

10 Wallballs

3 Power Clean

WB @ 20/14 lbs, PC @ 185/125 lbs

Tuesday, October 19

WOD

“Jump Rope for Heart”

4 Rounds for time

400m Run

75 Double Unders

50 Air Squats

Wednesday, October 20

Hang Power Snatch

8 - 6 - (4 - 3 - 2 - 2)

*Warm up to a heavy working weight. Increase as able.

WOD

“Tabata party”

8 rounds, 20 seconds on, 10 seconds rest. Complete 8 rounds of each movement before moving on.

Kettlebell Swings

Box Jumps

Burpees

Russian Twist (w/plate or Wallball)

Hollow Rocks

*KB @ 53/35 lbs, box @ 24/20”

Thursday, October 21

WOD

“Dead man walking”

3 Rounds for time

800m Run

15 Deadlifts

10 Wallballs

*DL 225/155 lbs, WB 20/14 lbs

Friday, October 22

Back Squat @ 65% of 1 rep max

10 - 8 - 6 (6 - 6 - 6 - 6)

*If you do not know your 1 rep max, warm up to a heavy working weight you can complete 6 reps with.

WOD

“Kramer”

3 Rounds for time, from the floor.

10 Power Cleans

10 Front Squat

10 Shoulder to Overhead

10 Back Squat

*Barbell @ 135/95 lbs

Saturday, October 23

WOD