Programming October 1 - October 7th

Monday October 1

Split Jerk

EMOM 10

Build to a heavy single

+

For time:

12-9-6-3

Single Arm DB Push Press s(50/35) f(35/20)

Toe to bar

Burpee over bar

Tuesday October 2

4 Rounds for time:

Row 500m

25 wallballs s(30/20) f(20/15)

7 (s) bar muscles  (f) pullups

Wednesday October 3

Deadlift

EMOM 10

4 reps at 70%

+

5 rounds each for time:

25-50' shuttle run

12 KB Swings s(2/1.5) f(1.5/1)

50 double unders (s) 25 double unders (f)

-rest 1 minute-

Thursday October 4

AMRAP 30

30/20 cal bike/row/ski

5 wall runs

20 air squats

30/20 cal bike/row/ski

100’ Farmer Carry left hand s(2/1.5) f(1.5/1)

100’ Farmer Carry right hand s(2/1.5) f (1.5/1)

Friday October 5

5 sets each for time:

50’ walking lunge

20 DB snatch s(50/35) f(35/20)

50’ walking lunge

20 anchored situps 

-rest 2 min between each set-

**dumbell carried through both lunges any way they choose**

Saturday October 6
AMRAP 25

Teams of 3

Partner 1: 

Bike or Row for cals

Partner 2: 

8 (s)Chest to bar (f) pullups

6 Hang power clean s(155/115) (f 115/75)

8 burpees over bar

Partner 3:

Rest

**Partner 2 will initiate the switch when they finish 1 round of the workout**

Luke Espe