Monday 10.28.24
Push Press
1×5 @ RPE 7
1×3 @ RPE 8
1×1+ @ RPE 9
“Walking Dead”
16 Minute AMRAP:
400 Meter Run
10 Shoulder to Overhead (135/95#)
40 Walking Lunges
Tuesday 10.29.24
Deadlifts
1×5 @ RPE 7
1×3 @ RPE 8
1×1+ @ RPE 9
“If You Got It, Haunt It”
For Time:
40 Box Jump Overs (24/20″)
20 Deadlifts (275/185#)
30 Box Jump Overs
10 Deadlifts
“Chad” Extra Credit
For Quality:
800/500 Alt. Box Step-Ups (20″)
*Weight vest optional
Wednesday 10.30.24
Gymnastics Work
4 Sets:
:20-:30 Wall Handstand Hold
16-20 Pike or Wall Facing Shoulder Taps
:30 Wall Hollow Body Hold
“Creep It Real”
Every 3:00 x 5 Sets:
20/15 Calorie Bike or 30/25 Calorie Row
12 Burpees
Max Handstand Push-Ups with time remaining…
Thursday 10.31.24
Clean Complex
Every 1:30 x 6 Sets:
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
“Trick or Treat”
For Time:
150 Double Unders
40 Toes to Bar
20 Power Clean (155/105#)
100 Double Unders
30 Toes to Bar
15 Hang Power Clean
50 Double Unders
20 Toes to Bar
10 Hang Squat Clean
Friday 11.01.24
Back Squat
1×5 @ RPE 7
1×3 @ RPE 8
1×1+ @ RPE 9
“Here For The Boos”
8 Minute AMRAP:
21-15-9
DB Thrusters (50/35#)
Chest to Bars
Saturday 11.02.24
“Squadghouls”
In teams of 2…
30 Minute AMRAP:
80/65 Calorie Row
60 Russian KB Swings (50/35#)
40 Box Jumps (24/20″)
Finisher
8 Minute EMOM:
MIN 1 – :40 Alt. V-Ups
MIN 2 – :40 Plank or Hollow Body Hold
Sunday 11.03.24
“Oh My Gourd”
30 Minute EMOM:
MIN 1 – 15 Up-Down to Target
MIN 2&3 – 400 Meter Run
MIN 4 – Max Sit-Ups
MIN 5 – Rest