November 1
Strength
Close grip bench press
5×5
Workout of the day
4 Rounds
Run 400m
DB snatch
12 T2B
Rx 40/25#
Rx+ 50/35#
Wednesday 10/31
Workout of the day
Minutes 0-7
For time-
Row 1000m
Minutes 8-20
8 min amrap-
16/12 Cal Row
8 Push press
2 rope climbs
Rx 95/65#
Rx+ 115/85#
Minutes 20-finish
3 Rounds of Core work-
:30 side plank(R)
:30 side plank (L)
:30 flutter kicks
:30 leg lifts
Tuesday 10/30
Strength
Front squat
Workout of the day
For time
27-21-15-9
DB deadlift Rx40/25 Rx+50/35
Weighted box step overs 24/20”*
50 DU after each round
Monday 10/29
Strength
Strict press
5×5
Workout of the day
12 min amrap
7 Pull-ups
14 Push-ups
21 Russian KBS 53/35#
Rx+ C2B pull-ups
Friday 10/26
Strength
Bench Press
*close grip*
Workout of the day
15 min amrap
8 Burpee box jumps
12 HSPU
24 Sit-ups
Thursday 10/25
Strength
Back rack lunges
5×8
Workout of the day
For time
(15 min cap)
3-6-9-12-15-18-21
Deadlifts
*30 Du after each set*
Rx 135/95#
Rx+ 185/125#
10/24
Workout of the day
4 Rounds
Row 600/500m
20 Thrusters
4-3-2-1Rope climbs
Rx 75/55#
Rx+ 95/65#
Core accessory
3 Rounds –
10 leg lifts
:20 hollow hold/rock
:30 plank
Tuesday 10/23
Strength
Strict press
5×8
For time
(20 min time cap)
Run 800m
Then…
4 Rounds-
12 Kbs 53/35#
4 Bar muscle ups
Then…
Run 800m
Monday 10/22
Strength
Front squat
5×8
Workout of the day
12 min amrap
15/12 Cal Row
12 DB Squats
18 Alternating v-ups
Friday 10/19
Strength
Back rack lunges
5×8
Workout of the day
12 min amrap
15/12 Cal Row
Farmer carry 100’(50’ out, 50’ back)
15 KBS
53/35#