Monday, October 13th
Gymnastics: Every Minute on the Minute for 10 Minutes
Option A: 3 Bar Muscle Up
Option B: 3 Box Bar Muscle Up or 3-5 Strict Pull Up
Option C: 3 Assisted Strict Pull Up or 6 Ring Row
Workout: For Time – 15 Minute Cap
Option A:
10 Rounds
10/8 Calorie Ski/Row
3 Man Maker (50/35)
Option B:
10 Rounds
10/8 Calorie Ski/Row
3 Man Maker (35/20)
Option C:
8 Rounds
10/8 Calorie Ski/Row
3 Man Maker (25/15)
Tuesday, October 14th
Workout: For Time – 13 Minute Cap
Option A:
21-15-9: Deadlift (135/95, RX+ 155/105)
15-12-9: Hang Power Clean
300-200-100m: Run
Option B:
21-15-9: Deadlift (115/75)
15-12-9: Hang Power Clean
300-200-100m: Run
Option C:
21-15-9: Deadlift (65/45)
12-9-6: Hang Power Clean
300-200-100m: Run
Cashout – Strength: 10 Minutes
3 x 8 Overhead Squat @ 60-65% of 1RM Snatch
Cashout – Fit: As Many Rounds as Possible in 10 Minutes
10 Barbell Burpee
20 Air Squat
20 Back Rack Lunge at 0:00 and every 2:00
Wednesday, October 15th
Gymnastics: Every Minute on the Minute for 10 Minutes
Option A: 1-4 Ring Muscle Up or 3-5 Dip
Option B: 2-3 Assisted Dip
Option C: 4-8 Strict Push Up or Knee Push Up
Workout: Every Minute on the Minute for 15 Minutes
Option RX+:
Minute 1: 75 Double Under
Minute 2: 20 Wall Ball (20/14)
Minute 3: 15 Incline Bench Press (50/35)
Option A:
Minute 1: 50 Double Under
Minute 2: 15 Wall Ball (20/14)
Minute 3: 10 Incline Bench Press (50/35)
Option B:
Minute 1: 25-50 Double Under
Minute 2: 15 Wall Ball (16/10)
Minute 3: 10 Incline Bench Press (35/20)
Option C:
Minute 1: 40-60 Single Under
Minute 2: 15 Wall Ball (12/8)
Minute 3: 10 Incline Bench Press (25/15)
Thursday, October 16th
Strength: 15 Minutes – Find a Heavy Complex
2 Clean + 2 Front Squat
Workout: For Time – 15 Minute Cap – Partner
Option A:
600m Row
30 Barbell Burpee
40 Squat Clean (205/155)
30 Barbell Burpee
600m Row
Option B:
600m Row
30 Barbell Burpee
40 Squat Clean (135/95)
30 Barbell Burpee
600m Row
Option C:
600m Row
30 Synchro Bar Facing Up Down
40 Squat Clean (Moderate)
30 Synchro Bar Facing Up Down
600m Row
Friday, October 17th
Wear red to REMEMBER EVERYONE DEPLOYED.
Gymnastics: Every 2:00 for 12 Minutes
Option RX+: 50′ Handstand Walk
Option A: 6-12 Strict Handstand Push Up
Option B: 3-5 Wall Walk or 6-12 Pike Push Up
Option C: 00:15-00:20 Pike Hold or 6-12 Dumbbell Strict Press
Workout: For Time – 12 Minute Cap
Option A:
3 Rounds
30 Box Jump Over (24/20)
20 Toes to Bar (RX+ 30)
Option B:
3 Rounds
30 Box Jump Over (24/20)
15-20 Knees to Elbow or Swinging Leg Raise
Option C:
3 Rounds
20 Plate Hop or Box Step Up
15 Hanging Knee Raise
Saturday, October 18th
Strength: For Time – 30 Minute Cap – Partner
Option A:
16 Rounds
10 Dumbbell Goblet Lunge (50/35)
12/8 Calorie Bike / 100m Run
4 Snatch (155/105 or 70%)
Option B:
16 Rounds
10 Dumbbell Goblet Lunge (35/25)
12/8 Calorie Bike / 100m Run
4 Snatch (135/95 or 70%)
Option C:
16 Rounds
10 Dumbbell Goblet Lunge (25/15)
8/6 Calorie Bike / 50-100m Run
4 Snatch (Light)