MONDAY, OCT 26
METCON
Every 5:00 x 4:
14/11 cal air bike, or 18/14 cal erg
70m farmer carry (2 x 70/53)
15 abmat sit-up, or 10 GHD sit-up
12 ball slam (40/30)
*Perform rounds 2 and 4 in reverse order.
Keep track of time of each individual round. Score is sum total of all 4 rounds.
TUESDAY, OCT 27
STRENGTH
Every 2:00 x 6:
Behind-the-neck push jerk + behind-the-neck split jerk
3 x (2+2)
3 x (1+1)
For the first 3 sets, perform 2 BTN push jerk + 2 BTN split jerk.
For the second 3 sets, perform 1 BTN push jerk + 1 BTN split jerk.
METCON
AMRAP 12:
12 shoulder-to-overhead (135/95)
6 burpee-over-barbell
200m run
WEDNESDAY, OCT 28
METCON
AMRAP 21:
5/4 ring muscle-up
7 power clean (165/110)
11 back squat (165/110)
24/19 cal erg, or 19/15 cal air bike
THURSDAY, OCT 29
METCON
4 rounds:
90m sled push (2/1)
30 alt arm DB snatch (50/35)
400m run
-Rest 3:00-
Score is total time, including rest. Use a running clock, keep track of your own rest time. The goal is to finish each round in about 4:00, scale the weight, reps, or run distance down to be in that range.
*90m = from one end of the building to the other, and back. So, the sleds will start at the end of the building near the trash enclosure, not at the bay door.
FRIDAY, OCT 30
STRENGTH
Every 2:30 x 5:
8 double DB z-press
8 strict pull-ups
METCON
For time:
30-20-10
Thrusters (95/65)
Toes-to-bar