Monday, October 20th
Strength: 12 Minutes
5-5-3-3-3 Back Squat
Workout: For Time – 15 Minute Cap
Option A:
21-18-15-12-9
Box Jump Over (24/20)
200m Run
Thruster (75/55, RX+ 115/75)
Option B:
21-18-15-12-9
Box Jump Over (24/20)
200m Run
Thruster (65/45)
Option C:
18-15-12-9
Low Box Step Over
100m Run
Thruster (45/35)
Tuesday, October 21st
Gymnastics: Every Minute on the Minute for 10 Minutes
Option A: 1 Hip to Bar + 1 Bar Muscle Up
Option B: 4 Wide Grip Strict Pull Up Negative
Option C: 4 Wide Grip Band Assisted Strict Pull Up
Workout: “Ingrid” – For Time – 7 Minute Cap
Option A:
10 Rounds
3 Snatch (135/95)
3 Burpee Over Bar
Option B:
10 Rounds
3 Snatch (115/75)
3 Burpee Over Bar
Option C:
8 Rounds
3 Snatch (65/45)
3 Burpee Over Bar
Wednesday, October 22nd
Strength: 10 Minutes
5 Rounds – 2:00 Each
3 Power Clean – Build in Weight
Workout: 14 Minutes
Option A:
As Many Rounds as Possible in 6 Minutes
10 Deadlift (155/105)
6 Back Rack Forward Lunge
50 Double Under
Repeat AMRAP twice with 2:00 rest between.
Option B:
As Many Rounds as Possible in 6 Minutes
10 Deadlift (115/105)
6 Back Rack Forward Lunge
30-50 Double Under
Repeat AMRAP twice with 2:00 rest between.
Option C:
As Many Rounds as Possible in 6 Minutes
10 Deadlift (65/45)
6 Back Rack Forward Lunge
50-75 Single Under
Repeat AMRAP twice with 2:00 rest between.
Thursday, October 23rd
Strength: 9 Minutes
6 Rounds – 1:30 Each
2 Snatch + 2 Overhead Squat @ 70-75%
Workout: For Time – 14 Minute Cap
Option A:
250m/200m Row
50 Air Squat
500m/400m Row
40 Goblet Squat (50/35)
750m/650m Row
30 Double Dumbbell Front Squat
Option B:
250m/200m Row
50 Air Squat
500m/400m Row
40 Goblet Squat (35/20)
750m/650m Row
30 Double Dumbbell Front Squat
Option C:
200m Row
40 Air Squat
400m Row
30 Goblet Squat (25/15)
600m Row
20 Double Dumbbell Front Squat
Friday, October 24th
Wear red to REMEMBER EVERYONE DEPLOYED.
Gymnastics: 10 Minutes
Option A: 5 x 2-5 Ring Muscle Dip
Option B: 5 x 3-6 Dip
Option C: 5 x 5 Assisted or Box Dip
Workout: For Time – 15 Minute Cap
Option A:
5 Rounds
5 Power Clean (135/95)
10 Hand Release Push Up
Rest 1:00
5 Rounds
3 Power Clean (185/135)
5 Bar Facing Burpee
Option B:
5 Rounds
5 Power Clean (115/75)
10 Hand Release Push Up
Rest 1:00
5 Rounds
3 Power Clean (155/105)
5 Bar Facing Burpee
Option C:
5 Rounds
5 Power Clean (65/45)
7 Elevated Push Up
Rest 1:00
5 Rounds
3 Power Clean (75/55)
5 Strict Burpee
Saturday, October 25th
Workout: For Time – 26 Minute Cap – Partner
Option A:
150 Calorie Row/Ski
150 Toes to Bar
150 Wall Ball (20/14)
150 Kettlebell Swing (53/35)
30 Front Squat (225/155)
Option B:
150 Calorie Row/Ski
150 Swinging Leg Raise
150 Wall Ball (16/12)
150 Kettlebell Swing (44/26)
30 Front Squat (185/135)
Option C:
100 Calorie Row/Ski
100 Ab Mat Sit Up
100 Wall Ball (12/8)
100 Russian Kettlebell Swing (35/26)
30 Front Squat (95/65)