Monday, October 25

Squat Clean @ 70% of 1 rep max

8 - 6 - (4 - 4 - 4 - 4)

*If you do not know your 1 rep max, warm up to a heavy working weight you can complete 4 reps with.

WOD

“Gym Class Hero”

4 Rounds for time

5 Power Clean

10 Toe to Bar

20 Deadlift

Barbell @ 135/95 lbs

Tuesday, October 26

WOD

“Pick”

30 min AMRAP

50 Double Unders

5 Handstand Push-ups

20 Sumo Deadlift High Pull

20 Wallballs

400m Run

*SDHP @ 95/65 lbs, WB @ 20/14 lbs

Wednesday, October 27

Squat Snatch @ 70% of 1 rep max

8 - 6 - (4 - 4 - 4 - 4)

*If you do not know your 1 rep max, warm up to a heavy working weight you can complete 4 reps with.

WOD

”Snitch”

3 Rounds for time

15 Thrusters

15 Burpees

20 Sit-ups

*Thruster @ 95/65 lbs.

Thursday, October 28

Bench Press @ 70% of 1 rep max

10 - 8 - 6 (5 - 5 - 5 -5)

WOD

”Caravan”

20 minute AMRAP

15 Power Snatch

10 Pull-ups

20 Double Unders

*PS @ 95/65 lbs

Friday, October 29

Overhead Squat

10 - 8 - 6 (5 - 5 - 5 - 5)

*Warm up to a heavy working weight you can complete 5 reps with. Increase weight as able.

WOD

“Coconut”

4 Rounds for time

15 Box Jump Overs

10 Pull-ups

20 Kettlebell Swings

*KB @ 53/35 lbs, Box @ 24/20”

Saturday, October 30

WOD

5 - 10 - 15 - 20 - 15 - 10 - 5

”Double Trouble”

Hang Power Clean

Burpee

*HPC @ 135/95 lbs