Monday 10.07.24
Deadlift
On a 25:00 running clock…
Build to a 1-Rep
“Teach Me How to Dougie”
2 Rounds for Time:
400 Meter Run
25 Hand Release Push-Ups
25 Deadlifts (185/135#)
Tuesday 10.08.24
“Cowboy Hustle”
For Time:
165/125 Calorie Bike or 200/150 Calorie Row
120 DB Farmers Lunges (50/35#)
40 Muscle-Ups
* Partition reps and movements as needed.
* Option for bar or ring.
* 27 minute time cap.
Wednesday 10.09.24
Push Press
On a 20:00 running clock…
Build to a 1-Rep
“The Harlem Shake”
12 Minute AMRAP:
5 Hang Power Cleans (115/75#)
7 Push Press
9 Burpees Over Bar
Thursday 10.10.24
“Wobble Baby”
4 Sets for Quality:
3:00 Cardio Choice
10 Tempo DB Goblet Squats (30X0)|(Athlete Choice)
15 Tempo DB Chest Flyes (2020)
10/10 Tempo Single Arm KB/DB Bent Over Row (2020)
1:00 Static Hold
Friday 10.11.24
Back Squat
On a 25:00 running clock…
Build to a 1-Rep
“Come on and Cabbage Patch”
3 Rounds for Time:
20 Toes to Bar
10 Front Squats (155/105#)
Saturday 10.12.24
Snatch Complex
8 Minute EMOM:
1 Hang Snatch + 1 Snatch
* Start mod-light and build to mod-heavy.
* Option for squat or power.
In teams of 2…
16 Minute AMRAP:
100 Double Unders
65/50 Calorie Row or 40/30 Calorie Bike
50 Box Jump Overs (24/20″)
40 Handstand Push-Ups or DB Push Press
30 Power Snatches (95/65#)
Sunday 10.13.24
“Hey Macarena”
30 Minute EMOM:
MIN 1 – :40 Reps of 25′ Shuttle Runs
MIN 2 – :40 Strict Dips
MIN 3 – :40 Ring Rows or DB Bent Over Row
MIN 4 – :40 Up-Downs + Mountain Climber
MIN 5 – :40 Sit-Ups