Monday Oct 30 - Saturday Nov 4, 2023

Monday Oct 30

Part A

3 Squat Snatch every minute for 10 min @ 60-70% of 1RM

Part B

For time:

21-15-9

Burpees

42-30-18

Box Jumps

84-60-36

Double Under

Tuesday Oct 31

Happy Halloween

Part A

4 rounds not for time:

Sled Pull (with rope) x 1 length

Handstand Push Up negatives (as deep as you can get) x 6

Front, side and side planks - 45sec each

Part B

For Time - with a partner - one partner rows while the other moves weight.  At the end of 40, switch places.  So each exerciser does all 75 of each movement plus 3 rounds of rowing

Score is time - 1 sec per cal

• 40 Wall Ball Shots (20/14 lb)
• 40 Kettlebell Swings (70/53 lb)
• 40 Abmat Sit Ups
• Row for Cal


• 25 Wall Ball Shots (20/14 lb)
• 25 Kettlebell Swings (70/53 lb)
• 25 Abmat Sit Ups
• Row for Cal


• 10 Wall Ball Shots (20/14 lb)
• 10 Kettlebell Swings (70/53 lb)
• 10 Abmat Sit Ups
• Row for Cal
• 
  

Wednesday Nov 1

Part A

15 min to establish a 6RM Back Squat, followed by 30 sec max reps at 90% of today's load, 20 min rest, and then 30 sec max reps at 80% of today's load

Part B

3 Rounds    
8 TTB    
8 Thrusters 95/65  
rest 2min  
3 rounds   
8 Pull ups   
8 OH squats 95/65

Thursday Nov 2

Part A

EMOM x 4  
12 Burpees
Rest 2min

Part B

EMOM x 4  
12 T2B
Rest 2min

Part C

Every 90sec x 4  
200m run
Rest 2min

Part D

EMOM x 20 (10rounds)  

Min 1 - 1 round of bear complex 135/95- increase load in rounds  4 + 7 ( 1P clean +1 front squat + 1 Push press + 1 Back squat + 1 BtN push press)     
Min 2- 2/1 bMU

Friday Nov 3

2 min between A, B, and C

Part A

3 rounds

10 Deadlift (225/155)

2 Rope Climbs

Part B

2 rounds

20 Hang Power Cleans (135/95)

5 Wall Walks

Part C

1 round for time

60 Shoulder to Overhead (95/65)

30 V-Ups

30 KB Russian Twist (1.25/.75)

Saturday Nov 4

Part A

15 min Hip and low back mobility

Part B

for time:

1000m row

20 burpee over rower

800m row

16 burpee over rower

600m row

12 burpee over rower

400m row

8 burpee over rower

200m row

4 burpee over rower