OCTOBER 28 - MONDAY
PART A
A. Every 1:30 for 5 sets
3 High Hang Power Snatch + 1 OHS @ 65% 1 RM Snatch
B. EMOM for 5 sets
2 High Hang Squat Snatch @ 65%
PART B
5 Rounds For Time (15 min cap)
50 Double Unders
10 Lateral Burpee Over Bar
10 OHS (95/65#)
OCTOBER 29 - TUESDAY
PART A
Every 3 mins for 3 sets (Deload & Volume)
10 TNG Deadlifts @ 55%
12 Banded Pull Ups
PART B
For Time (18 min cap)
80 Alt. DB Snatches (50/35#)
60 Toes to Bars
40 Box Jumps (24/20”)
10 Wall Walks
OCTOBER 30 - WEDNESDAY
PART A
EMOM 12
Min 1: 2 Rope Climbs or 10 Ring Rows
Min 2: 50 ft. Handstand Walks or 2 Clockwise and
2 Counter clockwise Box Around the Worlds or
125 ft. Bear Crawls
Min 3: Max Cal Bike in 40 sec
PART B
Partner Workout - 1 working at a time
For Time (20 min cap)
2000m/1600m Row
200 Double Unders or 600 Singles
100 Wallballs (20/14#)
80 Shoulder to Overhead (135/95#)
OCTOBER 31 - THURSDAY
PART A
Functional Bodybuilding
3 Sets for Quality (10 min cap)
10 Seated Barbell Z press (65/55#)
20 Banded Curls
50 ft. Plate Pinch Grip walks (15/10#)
PART B
4 Rounds For Quality (15-20 min cap)
15 Deficit Push Ups (2x45lbs)
15 Bodyweight Alt. Box Step Ups (24/20”)
15 Medball Sit Ups
50 ft. Farmers carry (24/20 kg)
Rest 90 sec between sets
*Gym closed on November 1-2 (Fri-Sat). :D
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