Monday, October 27th
Strength: 10 Minutes
1 Clean & Jerk – Every :30
Build in weight.
Workout: For Time – 8 Minute Cap
Option A:
10-1 Deadlift (205/145, RX+ 225/155)
3 Shoulder to Overhead
Option B:
10-1 Deadlift (155/105)
3 Shoulder to Overhead
Option C:
10-1 Deadlift (65/45)
3 Shoulder to Overhead
Tuesday, October 28th
Workout: 28 Minutes – Partner
Option A:
As Many Rounds as Possible in 8 Minutes
12 Incline Dumbbell Bench Press (50/35)
15/12 Calorie Bike/Row
-2:00 Rest-
As Many Rounds as Possible in 8 Minutes
12 Double Dumbbell Hang Squat Clean (50/35)
15/12 Calorie Bike/Row
-2:00 Rest-
2:00 Max Calorie Row
2:00 Max Calorie Bike
Option B:
As Many Rounds as Possible in 8 Minutes
12 Incline Dumbbell Bench Press (35/20)
12/10 Calorie Bike/Row
-2:00 Rest-
As Many Rounds as Possible in 8 Minutes
12 Double Dumbbell Hang Squat Clean (35/20)
12/10 Calorie Bike/Row
-2:00 Rest-
2:00 Max Calorie Row
2:00 Max Calorie Bike
Option C:
As Many Rounds as Possible in 8 Minutes
12 Incline Dumbbell Bench Press (20/15)
10/8 Calorie Bike/Row
-2:00 Rest-
As Many Rounds as Possible in 8 Minutes
12 Double Dumbbell Hang Squat Clean (20/15)
10/8 Calorie Bike/Row
-2:00 Rest-
2:00 Max Calorie Row
2:00 Max Calorie Bike
Wednesday, October 29th
Gymnastics: 13 Minutes
5 Rounds – 2:30 Each
10 Target Burpee
Max Unbroken Strict Pull Up / Banded Strict Pull Up
Workout: As Many Rounds as Possible in 16 Minutes
Option A:
60 Double Under
6 Double Dumbbell Burpee Box Step Over (50/35, 20)
6 Bar Muscle Up
Option B:
75 Single Under
6 Double Dumbbell Burpee Box Step Over (35/20, 20)
6 Strict Pull Up / Negative
Option C:
75 Single Under
6 Double Dumbbell Burpee Box Step Over (20/15, 16)
12 Ring Row
Thursday, October 30th
Workout: “GRACE” – For Time – 9 Minute Cap
Option A:
30 Clean and Jerk (135/95, RX+ 185/125)
Option B:
30 Clean and Jerk (115/75)
Option C:
30 Clean and Jerk (65/45)
Cashout – FIT: 16 Minutes
4 Sets
:45-1:00 Deadhang
15-20 V Up
Cashout – FLEX: 16 Minutes
4 Sets
8 Hang Power Clean
Max Unbroken Dip
Friday, October 31st
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 10 Minutes
3-3-2-2 Front Squat
Rest 1:30 between sets.
Workout: For Time – 16 Minute Cap
Option A:
1600m Run
80 Wall Ball (20/14)
80 Toes to Bar
Partition as desired.
Option B:
1600m Run
80 Wall Ball (16/12)
80 Swinging Leg Raise
Partition as desired.
Option C:
1000m Run
60 Wall Ball (14/10)
60 Abmat Sit Up
Partition as desired.
Saturday, November 1st
Workout: For Time – Partner – 36 Minute Cap
Option A:
1200m/1000m Row
80/70 Assault Bike Calories
60 Dumbbell Thruster (50/35)
400m Run
20 Wall Walk
400m Run
60 Dumbbell Thruster
80/70 Assault Bike Calories
1200m/1000m Row
Option B:
1200m/1000m Row
80/70 Assault Bike Calories
60 Dumbbell Thruster (35/25)
400m Run
20 Half Wall Walk
400m Run
60 Dumbbell Thruster
80/70 Assault Bike Calories
1200m/1000m Row
Option C:
1000m/800m Row
50/35 Assault Bike Calories
60 Dumbbell Thruster (20/15)
200m Run
20 Single Step Wall Walk / Inchworm Push Up
200m Run
60 Dumbbell Thruster
50/35 Assault Bike Calories
1000m/800m Row