Monday 09.30.24
“Groundhog’s Day”
Every 3:00 x 5 Sets:
50 Air Squats
Max Calorie Row or Bike with time remaining…
* Rest 1:30 between sets.
Finisher
3 Sets:
25 Ring Rows
10/10 Single Arm DB Bent Over Row
20 Alt. DB Slides
* Rest as needed between sets.
Tuesday 10.01.24
Push Press
5-5-5-5-5
* Start light and build to mod-heavy.
“Gimme a Gibbon”
For Time:
40 Box Jumps (24/20″)
30 Toes to Bar
20 Push Press (135/95#)
20 Box Jumps (30/24″)
15 Toes to Bar
10 Push Press
* 10 minute time cap.
Wednesday 10.02.24
Deadlift
3×5
* Build to a heavy weight and stay at same weight across all sets. This should be above workout weight.
“The Bear’s Necessities”
10 Minute AMRAP:
5 Deadlifts (315/205#)
15/12 Calorie Bike or 20/15 Calorie Row
Thursday 10.03.24
“Turkey Jerky”
25 Minute AMRAP:
400 Meter Run
40 Push-Ups
30 DB Goblet Alt. Lunges (50/35#)
20 Burpees
Friday 10.04.24
Clean Complex
12 Minute EMOM:
1 Hang Clean + 1 Clean
* Start mod-light and build to heavy.
* Option for squat or power.
“Kangawho?”
15 Minute AMRAP:
42 Double Unders
21/15 Calorie Row or 15/12 Calorie Bike
12 Hang Power Cleans (115/75#)
Saturday 10.05.24
Gymnastics Work
On a 10:00 running clock…
Choose a Pull-Up Option…
Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
“Eager Beavers”
In teams of 2…
For Time:
270 Wall Balls (20/14#)
170 Pull-Ups or Ring Rows
* P1 works while P2 rests. Partition movements as needed and split work as needed.
* 16 minute time cap.
Sunday 10.06.24
“Siberian Tiger”
30 Minute EMOM:
MIN 1&2 – Cardio Choice
MIN 3 – :45 Russian KB Swings (Athlete Choice)
MIN 4 – :45 Lateral Box Step-Overs (Athlete Choice)
MIN 5 – :45 Sit-Ups