Monday 10.21.24
Extended Warm-up
10 Minute EMOM:
MIN 1 – 2 Power Snatch
MIN 2 – Reps of Gymnastics
* Start Moderate and build slightly past workout weight.
* Gymnastics Options:
3-5 SLOW Ring Rows
3-5 Strict Pull-Ups
1-3 Burpee Up-Down Pull-Ups
1-3 Ring Muscle-Ups
“Ring Pop”
15 Rounds for Time:
1 Power Snatch (185/135#)
2 Ring Muscle-Up
Tuesday 10.22.24
Back Squat
1×3 @ RPE 7
1×3 @ RPE 8
1×3+ @ RPE 9
“Double Bubble Butt”
12 Minute EMOM:
6 Front Squats (135/95#) + 10 Double Unders
Wednesday 10.23.24
Push Press
1×3 @ RPE 7
1×3 @ RPE 8
1×3+ @ RPE 9
“Hot Tamales”
3 Sets
5 Minute AMRAP:
100 Meter Run
6 Single DB Overhead Alt. Lunges (50/35#)
4 Alt. DB Devils Press
Thursday 10.24.24
“Gobstopper”
30 Minute AMRAP:
50/35 Calorie Row or 35/25 Calorie Bike
40 Box Jumps
30 Toes to Bar
20 Pull-Ups or Ring Rows
Friday 10.25.24
Deadlift
1×3 @ RPE 7
1×3 @ RPE 8
1×3+ @ RPE 9
“DT”
5 Rounds for Time:
12 Deadlift (155/105#)
9 Hang Power Clean
6 Push Jerk
* 12 minute time cap.
“Chad” Extra Credit
For Quality:
600/400 Alt. Box Step-Ups (20″)
* Weight vest optional
Saturday 10.26.24
“FireBalls”
In teams of 2…
For Time:
100-80-60-40-20
Calorie Bike
Wall Balls (20/14#)
Sunday 10.27.24
Gymnastics Work
3 Sets:
:30 HS Hold
:30 Active Hang Hold
:30 Top of Ring Hold
:30 Bottom of Ring Hold
* Rest as needed between sets.
* Minimal rest between movements.
* Wall or free standing handstand.
“Laffy Taffy”
5 Rounds for Time:
40 Crossover Single Unders or 60 Single Unders
30 Sit-Ups
20 Russian KB Swings (Athlete Choice)
Reps of Gymnastics Pull