102521-103021


Monday (Oct 25th) WORKOUT: For Time: 500m Row 21-15-9 OH Squats @115/75lbs *Try to stay steady on the row and get the OH squats unbroken today!

SKILL; 4 Rounds For Quality: 10 Ring Dips 6 Strict C2B Pull-Ups 14 V-Ups


Tuesday (Oct 26th) STRENGTH: Front Squat 3-3-3-3-3 *Build up in weight each set *Take the barbell from the floor *Rest as needed bt sets

WORKOUT: 10:00 EMOM 3 Hang Squat Cleans @155/105lbs 3 Muscle Ups *In the Same minute

Wednesday (Oct 27th) STRENGTH: Bench Press: 5 Reps @75% of 90% 3 Reps @85% of 90% Max Reps @95% of 90% *Rest as needed bt sets *Percentages based on 90% NOT 100% of 1RM

WORKOUT: Every 3:00 x18:00 (6 Rounds): 10 DB Snatch @50/35lbs 14 TTB 18 Cal Row

Thursday (Oct 28th) WORKOUT: For Time: 2 Rounds 30 Sit-Ups 20 Burpees Rest 1:00 bt rounds 2 Rounds 40/32 Cal Bike 120 DUs Rest 1:00 bt Rounds 1 Round 30 Sit-Ups 20 Burpees Rest 1:00 1 Round 40/32 Cal Bike 120 DUs *Longer chipper style workout today!


Friday (Oct 29th) STRENGTH: Back Squat 5x5 Reps @60% of 1RM *Lighter weight today focus on speed and technique.

WORKOUT: For Time: 12 Thrusters @135/95lbs 50ft Front rack lunge 9 Thrusters 50ft Front rack lunge 6 Thrusters *12:00 Time Cap


Saturday (Oct 30th)

Halloween Partner Workout at the 9:15 am Class


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