Monday October 2
Part A
Bench Press 90% 1RM
5 @ 80%
3 @ 85%
1+ @ 90%
Part B
3 rounds NFT
10 Narrow grip bench press 2,2, x,1
12 DB Skull crushers
Part C
Every 90sec x 5 Rounds:
30 DU's
2 rounds of Curtis P 105/75
Max Box Jumps in remaining time* no rest between rounds
Rest 3min
Every 90sec x 5 Rounds:
30 DU's
2 rounds of Curtis P max Cal row in remaining time*
no rest between rounds
Curtis P= 1 p clean- 1 Lunge R + L + 1 OHP
Tuesday October 3
Part A
20min bMU tech and practice
Part B
60/40 Row
Into
30-24-18-12-6
Alternating Single DB Step ups
50/35- 24/20"
Push ups
5-4-3-2-1
bMU or 2 x Pull ups
Wednesday October 4
Part A
Back Squat 90% of 1RM
5 @ 80%
3 @ 85%
1+ @ 90%
Part B
EMOM x 6- 3 rounds
Min 1- 8 RL BSS + 4 BJ
Min 2- 8 LL BSS + 4 BJ
*8 Crossbody DB Bulgarian Split Squats
4 Seated box Jumps
Part C
AMRAP 3:
3 Power Cleans 125/85
3 Front Squats
3 Push Jerks
Rest 3min
AMRAP 3:
3 Power Cleans 135/95
3 Front Squats
3 Push Jerks
Rest 3min
AMRAP 3:
3 Power Cleans 155/105
3 Front Squats
3 Push Jerks
Thursday Oct 5
E2MOM x 6
12 cal row
15 WBs 20/14
Rest 2 min
3 rounds
12 Pull ups
12 Box Jump 24/20
24 GHD
Rest 2 min
2min Wallsit
100 Abmat sit ups
Friday October 6
Part A
Strict OH Press 90% of 1RM
5 @ 80%
3 @ 85%
1+ @ 90%
Part B
3 rounds NFT
30 sec OH BB Carry with hanging KB's for instability
10 Banded Kneeling lat rows
Part C
AMRAP 11min
2 FR Lunges 135/95
2 HSPU
2 GHD
4 FR Lunges 135/95
4 HSPU
4 GHD...
Keep adding 2 reps every round
Saturday Oct 7
Thanksgiving with the girls
Angie’s house
20 pullups
30 Push ups
40 Sit ups
50 Air squats
Helen's House
400m run
21 KBS 1.5/1p
12 Pull ups
Frans House
15 Thrusters 95/65
15 Pull ups
Grace & Isabels house
20 Gr2Oh 95/65
Kelly’s House
400m run
30 Box jumps 24/20
30 WBS 20/14
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