Monday 10.14.24
Push Press
1×5 @ RPE 6
1×5 @ RPE 7
1×5+ @ RPE 8
“Hickory, Dickory, Dock”
For Time:
40 Shoulder to Overhead (115/75#)
30 Burpees Over Bar
20 Thrusters
*12 minute time cap.
Extra Credit “Chad”
For Quality:
300 Alt. Box Step-Ups (20″)
* Weight vest optional
Tuesday 10.15.24
Deadlift
1×5 @ RPE 6
1×5 @ RPE 7
1×5+ @ RPE 8
“Twinkly Twinkle, I See Stars”
Every 3:00 x 5 Sets:
15/12 Calorie Bike or 20/15 Calorie Row
7 Deadlifts (275/185#)
* Rest with time remaining.
* Score is slowest time.
Wednesday 10.16.24
“Mary”
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistol Squats
15 Pull-ups
OR…
“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Thursday 10.17.24
“Row, Row, Row Your Boat”
For Time:
500/400 Meter Row or 1200/1000 Meter Bike
50 Box Jumps (20″)
40 Russian KB Swings (70/53#)
1000/800 Meter Row or 2400/2000 Meter Bike
40 Box Jumps (24/20″)
30 Russian KB Swings
1500/1200 Meter Row or 3600/3000 Meter Bike
30 Box Jumps (30/24″)
20 Russian KB Swings
* 25 minute time cap.
Friday 10.18.24
Back Squat
1×5 @ RPE 6
1×5 @ RPE 7
1×5+ @ RPE 8
“Humpty Dumpty”
10 Rounds for Time:
12 Wall Balls (20/14#)
30 Double Unders or 45 Singles
* 15 minute time cap.
Saturday 10.19.24
Clean Complex
On a 10:00 running clock…
Build to a moderate-heavy complex…
1 Power Clean + 2 Hang Cleans
* Option for Squat or Power.
“Jack and Jill”
In teams of 2…
20 Minute AMRAP:
400 Meter Run
30 Toes to Bar or Something
20 Power Cleans (165/115#)
*P1 & P2 will complete the 400m Run together. The other two movements will be split as needed. P1 works while P2 rests.
Sunday 10.20.24
“Pop Goes the Weasel”
25 Minute AMRAP:
50/40 Calorie Bike
40 Box Step-Overs (Athlete Choice)
30 Up-Downs
20 No Push-Up DB Renegade Rows (Athlete Choice)
100m DB/KB Suitcase Carry (Athlete Choice)
Partner Finisher
8 Minute AMRAP:
100 Russian Twists
* P1 completes the Russian Twists while P2 holds a Plank. Once reps are completed athletes switch.