Monday October 9
OPEN GYM today. No Coached classes.
Happy Thanksgiving!
Tuesday October 10
Part A
Deadlift 90% of 1RM
5 @ 65%
5 @ 75%
5+ @ 85%
Part B
3 sets NFT
10/ leg Split stance RDL
10 Bent over BB rows
Part C
AMRAP 16:
50 Bar Facing Burpees
40 OH Squats 95/65
30 Toes to Bar
20 Hang Squat Cleans
10 Push Press
Wednesday Oct 11
Part A
Bench 90% of 1RM
5 @ 65%
5 @ 75%
5+ @ 85%
Part B
EMOM x 6- 3 rounds
Min 1- 30sec NG DB Floor press
Min 2- 30sec Triceps press down-banded
Part C
50 AbMat Sit-Ups
25ft Handstand Walk
40 AbMat Sit-Ups
25ft Handstand Walk
30 AbMat Sit-Ups
25ft Handstand Walk
20 AbMat Sit-Ups
25ft Handstand Walk
10 AbMat Sit-Ups
25ft Handstand Walk
* If you are unable to do HS walk- hold a 45sec HS hold
Thursday Oct 12
6 Rounds
1min DB Box Step up 35/25
1min Wall sit
1min Medball cleans 20/14
1min DB Strict OH press 35/25
1min HSH
1min DB Thrusters
1min Rest
Friday October 13
Part A
Back Squat 90% of 1RM
5 @ 65%
5 @ 75%
5+ @ 85%
Part B
3 rounds NFT
2 lengths sled push
6 GHD Hamstring raises
Part C
AMRAP 5:
15/12 cal row
12 Pull-Ups
9 Front Squats 135/95
Rest 2 min
AMRAP 5:
12/9 cal row
9 C2B
6 Front Squats 145/105
Rest 2 min
AMRAP 5:
9/6 cal row
6 bMU
3 Front Squats 155/115
Saturday October 14
Part A
15min Mobility- class choice
Part B
For Time (with a Partner)
200 Box Jump Overs 24/20
150 Wall Balls 20/14 lb
100 Gr2OH 95/65
75 Bar Over Burpees
50 Pull-Ups
Partition any way
Buy-In/Cash-Out: 25-foot Handstand Walk (each)
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