Week of Monday, October 7th 2024

Week of Monday, October 7th 2024 

Monday 10/7/24

Warmup - 3 rounds

10 good mornings

15 fire hydrants each side

30 sec plank

1 min row

A1) Deadlifts - 4 x 6, each side

A2) Bicep curls - 4 x 10

B) For time:

1 k  row

50 Russian KB Swings (24 / 16)

50 Sit-ups

50 Russian KB Swings

1 k row

Tuesday 10/8/24

Warmup : 3 rounds

20 jumping jacks

20 step ups

5 burpees w/ tuck jumps

1. 30 min EMOM : 5 rounds 40 sec work /20 rest

Min 1: Goblet lunges (24/16)

Min 2: Push-ups

Min 3: Box jump overs (24/20)

Min 4: Bent over single KB rows

Min 5: Bike for cal (full minute)

Min 6: Rest

Wednesday 10/9/24

Warmup - 3 rounds

10 shrug high pulls from the hang

10 strict presses

50 single unders

A) Clean and Jerks - 6 x 3 

-increasing

B) 8 min AMRAP:

10 Pull-ups

50 Double unders or 100 single unders

Thursday 10/10/24 

Warmup - 3 rounds

10 Wall facing squats

15 Deficit heel raises

20 sec goblet squat hold

20 Second samson stretch

A1) Back squats 5 x 3, increasing

A2) Weighted push-ups - 5 x 8 (plates on backs)

B) For time:

10 rounds:

10 push-ups

20 squats

Then… 800 m run

Friday 10/11/24

Open gym - make up a WOD you missed

Saturday 10/12/24

The Seven

7 rounds for time of:
7 handstand push-ups
135-lb thruster, 7 reps
7 knees-to-elbows
245-lb deadlift, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups

*** Alternate exercises (every 2 rounds you will complete a full set***