MONDAY, OCT 10
Overhead Squat
Every 2:00 x 6:
3 overhead squat
Build in weight as needed.
Metcon
AMRAP 6:
Calories on bike (assault or erg)
*On the top of every minute, including at 0:00, perform 5 overhead squat (115/75)
-Rest 2:00-
AMRAP 6:
Burpees over barbell
*On the top of every minute, including at 0:00, perform 5 overhead squat (115/75)
Keep track of your total burpees and total calories, your score is the sum total of both.
TUESDAY, OCT 11
Metcon – Intervals
AMRAP 3 x 5 rounds:
3 deadlift, climbing*
15 abmat or 10 GHD sit-up
10-15 pull-up**
Max calorie row or ski in time remaining
-Rest 2:00 between rounds-
Score is total calories across all 5 rounds. Note deadlift weight and pull-ups reps (or scale), if you are so inclined.
*Begin at moderate load (+/- of 65% of 1RM) and build in weight as needed each interval.
**A range is given so that you can select the appropriate amount given your proficiency with pull-ups. More info in the notes.
WEDNESDAY, OCT 12
Coach Abdul Workout #2 – “Share the Load”
For time, in teams of 3:
800m sandbag run (85/60)
6 rope climb
20 squat clean (135/95)
800m sandbag run (85/60)
9 rope climb
35 squat clean (135/95)
800m sandbag run (85/60)
12 rope climb
50 squat clean (135/95)
Target time: ≤35:00
Cap: 40:00
Split up all reps as needed, one athlete works while the other two rest. Teams shall run together, one athlete carries the sandbag at a time (switch as needed). For teams using different weight sandbags, run 200m laps, switching bags at the bay door.
THURSDAY, OCT 13
Gymnastics Intervals
5 rounds:
0:30 max reps strict ring dips
-1:30 rest-
Metcon
AMRAP 12:
12/10 push-up
35 double-under
70m sled push (4/3)
FRIDAY, OCT 14
Front Squat
Every 3:00 x 6:
3 front squat
Begin @ approx 70% and build as needed.
KB Finisher
AMRAP 8, for quality:
12 KB goblet reverse lunge, alt legs
12 American KB swing, or 16 KB hang snatch (8/arm)
50m KB overhead carry (25m L + 25m R)
The purpose here is not to race the clock for all the rounds and reps, but rather to focus on quality movement and positioning for the specified time period (8 minutes).
Choose a single KB to use the entire time, there is no Rx weight. You can choose from either American swings, or KB snatch if you prefer something higher skill.