October 13 – 19 Programming!!

Monday – Closed

Happy Thanksgiving!!

Tuesday

Buy In- EA Warm Up

1. 5 sets of 3 Back Squats @60-65% IRM
2. 6 Min EMOM
   2 Back Squats

METCON – 6 Rounds

13/10 Cal row

50ft Single DB Lunge (35/50)

20 Russian Twists

50 ft Heavy Farmer carry (L•+R)

Wednesday

Buy in – 3 Sets
50 Single Under
10 Single Arm Bench Press (each arm, moderate)
5 Box Jump w/Step Down
3-5 Deadlifts (building in weight)

Metcon – 2 Sets
AMRAP 8 Minutes
4 Deadlift (225/155)
30 Double Unders
-rest 4 minutes-
AMRAP 8 Minutes
4 Bench Press (155/105)
4 Box Jump Overs (24/20)
-rest 4 minutes b/t sets-

Thursday

Buy in – 2 Rounds

2 min Bike / 10 Empty Bar Split Jerks ( Pause in Split) / 20 Alternating Leg V-ups / 45 second Dead Hang

A) 6 Minute EMOM
1 Split Jerk @85% 1RM Split Jerk

B) 4 Sets
5 L-Seated Dumbbell Z-Press @8-8.5/10 RPE
7 Dumbbell Front Raises + 7 Dumbbell Lateral Raises @6-7/10 RPE
*Rest as needed between sets

C) 3 Sets
:30 Straight Arm Side Plank – right side
7 Side Plank Lifts – right side
:30 Straight Arm Side Plank – left side
7 Side Plank Lifts – left side
*Rest 2 minutes between sets

Friday

Buy in – EA Warm up 

Partner Throwdown Friday 

3 rounds Each – you go I go 

18/14 Calorie Row

6 Bar Muscle Up

18/14 Calorie Row

Then 3 rounds Each – you go I go 

18/14 Calorie Row

6 Burpee Pull Up

18/14 Calorie Row