Week of Monday, October 14th 2024 Monday 10/14/24 Warmup - 3 rounds 10 good mornings 15 fire hydrants each side 30 sec plank 1 min row A1) Deadlifts - 5 x 5 A2) Bicep curls - 4 x 8 B) For time: 1500 m row 50 sit-ups Tuesday 10/15/24 Warmup : 3 rounds 20 jumping jacks 15 wall lunges w/ high knee each side 10 supermans 30 min EMOM - 5 rounds Min 1: Goblet lunges (24/16) Min 2: Burpees Min 3: Rest Min 4: Box jumps Min 5: Bike for cal (full minute) Min 6: Rest Wednesday 10/16/24 Warmup - 3 rounds 10 shrug high pulls from the hang 10 strict presses 20 dead bugs A) Clean and Jerks - 6 x 2 -increasing B) 8 min AMRAP: 10 pull-ups 20 ball slams Thursday 10/17/24 Warmup - 3 rounds 10 Wall facing squats 15 Deficit heel raises 20 sec goblet squat hold 20 Second samson stretch A) Back squats 5 x 2, increasing B) For time: 100 push-ups Every break, complete: 50 jumps over a rope Friday 10/18/24 and Saturday 10/19/24 Complete as many rounds as possible in 20 minutes of: Named for U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.Jack
115-lb push press, 10 reps
10 kettlebell swings, 1.5 pood
10 box jumps, 24-inch box