Monday, October 6th
Strength: 12 Minutes
5 x 3 Split Jerk @ 70-75% of Clean and Jerk
Workout: For Time – 14 Minute Cap
Option A:
5 Rounds
6 Dip
12 Single Arm Devil Press (50/35)
48 Double Under
Option B:
5 Rounds
6 Jumping Dip
12 Single Arm Devil Press (35/20)
48 Double Under
Option C:
5 Rounds
3 Box Dip
8-10 Single Arm Devil Press (25/15)
60 Single Under
Tuesday, October 7th
Workout: 24 Minutes
Option A:
5 Rounds – As Many Reps as Possible in 4 Minutes
400m Run
12 Toes to Bar
12 Box Jump (30/24)
Max Rep Front Squat (185/135 or 65%)
Rest 1:00 between AMRAPs
Option B:
5 Rounds – As Many Reps as Possible in 4 Minutes
400m Run
12 Knees to Elbow
12 Box Jump (24/20)
Max Rep Front Squat (155/105 or 65%)
Rest 1:00 between AMRAPs
Option C:
5 Rounds – As Many Reps as Possible in 4 Minutes
200m Run
8 Hanging Knee Raise
12 Low Box Jump
Max Rep Front Squat (65/45)
Rest 1:00 between AMRAPs
Wednesday, October 8th
Strength: 12 Minutes
5 Sets
2 Deadlift @ 75%
2 Rope Climb, 6 Strict Chin Up, or 6 Ring Row/Hand over Hand Climb
Rest 1:00
Workout: For Time – 8 Minute Cap
Option A:
5 Rounds
10 Double Dumbbell Push Press (50/35)
10 Kettlebell Sumo Deadlift High Pull (70/53)
10 Hand Release Push Up
Option B:
5 Rounds
10 Double Dumbbell Push Press (35/20)
10 Kettlebell Sumo Deadlift High Pull (53/35)
10 Assisted Hand Release Push Up
Option C:
5 Rounds
10 Double Dumbbell Push Press (25/15)
10 Kettlebell Sumo Deadlift High Pull (26/18)
10 Elevated Push Up
Thursday, October 9th
Strength: 12 Minutes
5 x 3 Thruster – Ascending in Weight
Workout: As Many Rounds as Possible in 12 Minutes
Option A
5 Wall Ball (20/14)
20/15 Calorie Row
Increase Wall Ball by 5 Reps each round.
Option B
5 Wall Ball (14/10)
20/15 Calorie Row
Increase Wall Ball by 5 Reps each round.
Option C
5 Wall Ball (10)
15/10 Calorie Row
Increase Wall Ball by 5 Reps each round.
Friday, October 10th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes
Find a Heavy – 2 Hang Snatch
Workout: Each Round for Time – 12 Minutes
Option A:
4 Rounds
5 Power Snatch at 85%
10 Pull Up
20 Dumbbell Box Step Over (20, 1x 50/35)
Rest 1:00 between rounds.
Option B:
4 Rounds
5 Power Snatch at 75%
10 Assisted Pull Up
20 Dumbbell Box Step Over (20, 1x 35/20)
Rest 1:00 between rounds.
Option C:
4 Rounds
5 Power Snatch (Light)
7-10 Ring Row
20 Box Step Over (16-20)
Rest 1:00 between rounds.
Saturday, October 11th
Workout: For Time – With a Partner – 38 Minute Cap
Option A:
1600m Partner Run
40 Shoulder to Overhead (95/65)
20 Syncro Bar Facing Burpee
800m Partner Run
30 Shoulder to Overhead (135/95)
20 Syncro Bar Facing Burpee
400m Partner Run
20 Shoulder to Overhead (185/125)
20 Syncro Bar Facing Burpee
200m Partner Run
10 Shoulder to Overhead (225/155)
20 Syncro Bar Facing Burpee
Option B:
1600m Partner Run
40 Shoulder to Overhead (45/35)
20 Syncro Bar Facing Burpee
800m Partner Run
30 Shoulder to Overhead (75/55)
20 Syncro Bar Facing Burpee
400m Partner Run
20 Shoulder to Overhead (95/65)
20 Syncro Bar Facing Burpee
200m Partner Run
10 Shoulder to Overhead (115/75)
20 Syncro Bar Facing Burpee
Option C:
800m Partner Run
40 Shoulder to Overhead (Moderate)
20 Syncro Up Down
400m Partner Run
30 Shoulder to Overhead (Moderate)
20 Syncro Up Down
200m Partner Run
20 Shoulder to Overhead (Moderate)
20 Syncro Up Down
100m Partner Run
10 Shoulder to Overhead (Moderate)
20 Syncro Up Down