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Week of 10/21/24 - 10/24/24

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Week of 10/21/24 - 10/25/24

Monday - 10/21/24
Back Squat:

  • 5-5-5-5-5 | Same Weight

3 Rounds - 1 Minute Stations:

  • Alt. Pistol Squats  

  • Plate Facing Burpees (45#)  

  • Rest

    • Score = Total Reps

Tuesday - 10/22/24
20 Minute AMRAP:

  • 30 Double Unders    

  • 21/15 Bike    

  • 30 Hang DB Snatch (50/35 lbs) (split reps)

    • Score = Total Rounds + Reps  

    • Rx1 = 40/25 lbs  

    • Rx3 = 20 Crossover Doubles

Wednesday - 10/23/24
For Time:

  • 200m Run

  • 5 Pull-ups

  • 5 Deadlifts (225/155 lbs)

  • 400m Run

  • 10 Pull-ups

  • 10 Deadlifts (225/155 lbs)

  • 600m Run

  • 15 Pull-ups

  • 15 Deadlifts (225/155lbs)

  • 800m Run

  • 20 Pull-ups

  • 20 Deadlifts

    • Score = Total Time

    • Rx1 = 185/125 lbs

    • Rx3 = C2B Pull-ups

Thursday - 10/24/24
300 For Time - However Possible:

  • 100 Sit-ups

  • 100 Box Jump Overs / Step-up Overs (24/20")

  • 100 Hand Release Push-ups

    • Score = Total Reps

Friday - 10/25/24
Push Press:

  • 6 x 2 | Same Weight

Tabata - Not Alt. | Max Reps

  • Ski (Cal)

  • Shoulder to Overhead (95/65 lbs)

  • Barbell Curls (45/33 lbs)

    • 1 Minute Rest between Movements

    • Score = Total Reps (3 Scores)

    • Rx1 = 75/55 lbs

    • Rx3 = 115/75 lbs

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