La 23.10.

PRE-WORKOUT
EMOM 7:
1-3 Legless Rope Climbs

 

5 ROUNDS FOR TIME

  • 500/400m Row
  • :30 L-Sit Hold

At home workout:

EMOM 10:
10 Burpee Ground-to-Overhead

 

Pe 22.10.

PRE-WORKOUT
EMOM 10:
1 Hang Squat Snatch + 2 Overhead Squats

AMRAP 9

  • 8 Single-Leg Squats / Leg
  • 4 Box Jump Overs (30/24”)
  • 2 Hang Squat Snatches
    (135/95#)

At home workout:

For Time:
5000m Run

 

To 21.10.

Lepo

 

Ke 20.10.

 

10 ROUNDS FOR TIME

  • 12 DB Deadlifts (50/35#)
  • 9 DB Hang Power Cleans
  • 6 DB Push Jerks

At home workout:

AMRAP 12:
10 Back Pack Overhead Walking Lunge (lightweight)
15 Backpack Floor Press
20 Seated Leg Raise Over Backpack

 

Ti 19.10.

PRE-WORKOUT
EMOM 7:
7 Squat Therapy Squats

 

FOR TIME

  • 20 Back Squats (70/47,5)
  • 200m Run
  • 15 Back Squats
  • 400m Run
  • 10 Back Squats
  • 800m Run

At home workout:

For Time:
10-9-8-7-6-5-4-3-2-1

  • Backpack Devil’s Press
  •  Complete 25-ft. handstand walk after each set of backpack devil’s press

 

Ma 18.10.

PRE-WORKOUT
Hollow Rock Practice

FOR TIME
15-12-9-6-9-12-15

  • KB Swings (70/53#)
  • KB Facing Burpees
  • Knees-to-Elbows

At home workout:

8 Sets For Reps:

:20 Air Squats

– Rest :10

:20 Hollow Hold

– Rest :10

 

Su 17.10.

Lepo

 

La 16.10.

PRE-WORKOUT

  • Archer Push-up practice

7 SETS FOR LOAD

  • 3 Push Press

At home workout:

5 Rounds For Time:
10 Box Jumps
15 Weighted Sumo Deadlift High Pulls (lightweight)
200m Run

 

Pe 15.10.

PRE-WORKOUT

  • Build up to a 3-rep hang power clean

AMRAP 12

  • 60 Double Unders
  • 40/30 Calorie Row
  • 20 Deadlifts (80/55 kg)

At home workout:

AMRAP 10:
50 Lateral Line Hops
100m Weighted Carry (moderate weight)

 

To 14.10.

Lepo

 

Ke 13.10.

5 ROUNDS FOR TIME

  • 25 Wall Balls (20/14#) (10/9-ft)
  • 25 Pull-ups

At home workout:

5 Rounds For Reps:
AMRAP 3:
3 Weighted Deadlifts
6 Push-ups
9 Air Squats
– Rest 1:00 between rounds

 

Ti 12.10.

2 ROUNDS FOR TIME
40 Synchro Box Step-ups (24/20”)
30 Synchro Burpees
2k Row

– Time Cap = 30:00

– Partner Workout

At home workout:

AMRAP 19:

  • 6 Backpack Clean & Press
  • 1 Shuttle Sprint
  • 6 Backpack Facing Burpees

– 1 shuttle sprint = 5 yards out and back, 10 yards out and back, 15 yards out and back

 

Ma 11.10.

FOR TIME
9 Muscle-ups
50 Double Unders
36 Single-Arm DB Power Cleans (50/35#)
40 Double Unders
7 Muscle-ups
30 Double Unders
28 Single-Arm DB Power Cleans 20 Double Unders
5 Muscle-ups
10 Double Unders
20 Single-Arm DB Power Cleans

At home workout:

EMOM 20:
Minute 1 | :30 Backpack Deadlift Minute 2 | :30 Backpack Good Mornings

 

Su 10.10.

Lepo

 

La 9.10.

5 ROUNDS FOR REPS

  • 1:00 Max Distance Run
  • 1:00 Max Wall Balls (20/14#) (10/9-ft)
  • 1:00 Max Box Jump Overs (24/20”)
    – No extra time to transition between movements.

At home workout:

For Time:
400m Run
50 Backpack Swings 400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Backpack Swings

 

Pe 8.10.

12 SETS FOR LOAD
1 Squat Snatch
– Rest 1:00-2:00 between sets

At home workout:

8 Rounds For Time:

10 Backpack Push Press

40 Lateral Hops Over Backpack

10 Step-ups

 

To 7.10.

Lepo

 

Ke 6.10.

AMRAP 15

  • 5 Strict Toes-to-Bar
  • 10 Floor press
  • 15 GHD Sit-ups/ abmat sit-ups

At home workout:

Every 2:00 x 5 Rounds:

  • 5 Upright Backpack Rows / Arm
  • 10 Double Knee Tuck in Plank
  • 15 Hollow PVC Bench Press
  • Max Mountain Climbers
    – Rest 3:00 between rounds

 

Ti 5.10.

3 rounds For time

  • 23 cal row
  • 100m farmers carry

At home workout:

AMRAP 15:

  • 30-ft. Burpee Broad Jumps
  • 20 Backpack Lunge
  • 10 V-ups

 

Ma 4.10.

Every 3 minutes x 5 rounds

Amrap 2

  • 15 overhead squats
  • max unbroken chest-to-bar Pull-up

-rest 1:00

At home workout:

For Time:
80 Backpack Ground-to-Overhead – EMOM perform 5 up-downs, including the start