October 23 – 29 programming!!

Monday

Buy in – 1 round

* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

then 2 sets 
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat

A) 5 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
1 Front Squat @ 8/10 RPE
5 Front Squat @ 7/10 RPE
3 Front Squat @ 8/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9+/10 RPE
1 Front Squat @ 9+/10 RPE

Metcon - for time 
21-15-9
Burpee Pull Up
42-30-18 
Wall Balls (20/14)

Tuesday 
Buy in - 2 Rounds 
10 Samson Lunge / 2 Rope climb sit to stand / 20 Gymnastics Crunches / Snatch Grip all high hang - 5 Shrugs 5 High Pulls 5 Power Snatch 

Mobility - Pass Throughs + Lat Stretch 

A) 3 High Hang Snatch @ 6/10 RPE
2 High Hang Snatch @ 7/10 RPE
1 High Hang Snatch @ 8/10 RPE
3 High Hang Snatch @ 7/10 RPE
2 High Hang Snatch @ 8/10 RPE
1 High Hang Snatch @ 9/10 RPE
1 High Hang Snatch @ 9+/10 RPE

Metcon - AMRAP 8 Minutes
8 GHD Sit Ups
10 Box Jump/Step Down (24/20)
12 Dumbbell Power Snatch (40/25)

-rest 4 minutes-

AMRAP 8 Minutes
1 Rope Climbs
10 Dumbbell Walking Lunge (40/25)
10/8 Calorie Bike

Wednesday 

Buy in - 2 Rounds 
1:00 Row OR Ski (moderate)
50 Single Unders
10 Straight Arm PVC Banded Lat Pull Downs
5 Abmat Sit Up
10 Single Arm Dumbbell Thruster (each arm, moderate)

A) 5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 7/10 RPE
3 Clean Deadlift @ 8/10 RPE
2 Clean Deadlift @ 8.5/10 RPE
1 Clean Deadlift @ 9/10 RPE
1 Clean Deadlift @ 9+/10 RPE
1 Clean Deadlift @ 9+/10 RPE

*No hook or mixed grip

Metcon - 3 Sets: (1 Set Every 10 minutes)
6 Rounds of 20.2:
4 Dumbbell Thrusters (2x50/35)
6 Toes to Bar (OR V Ups)
24 Double Unders

scaled reps 

4 Dumbbell Thrusters (2x35/25)
4 Toes to Bar (OR V Ups)
20 Double Unders

Thursday

Buy in – EA Warm up

A) 1 Back Squat @ 6/10 RPE
1 Back Squat @ 6.5/10 RPE
1 Back Squat @ 7/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9+/10 RPE

Metcon – “Dirty Thirty”

30 Reps of each for time

Air Squats / KB Swings / Sit ups / Box Jumps / Burpees / Wall Balls

Friday

Buy in – 3 Sets
:40 Row OR Ski (moderate)
10 Tempo Banded Good Morning
5 Dumbbell Single Arm High Pull (each arm, moderate)
5 Dumbbell Single Arm Press (each arm, light)
10 Hanging Scap Retractions
5 Kip Swing
-Then-
Warm Up to barbell weights
Perform 2-3 reps of each gymnastic movement once you hit the workout weight

Metcon –

3 Rounds For Time
10 Synchro Deadlift (185/125)
7 Synchro Bar Muscle Ups

-rest 2 minutes-

2 Rounds For Time
20 Synchro Hang Power Clean (115/80)
15 Synchro Chest to Bar Pull Ups

-rest 2 minutes-

60 Synchro Shoulder to Overhead (115/80)
45 Synchro Pull Ups

*OR Partner 1 performs rep 1 while partner 2 performs rep 2, then switches and each does it again

A) 12 Dumbbell Bench Press @ 7/10 RPE
10 Dumbbell Bench Press @ 8/10 RPE
10 Dumbbell Bench Press @ 9/10 RPE
12 Dumbbell Bench Press @ 8/10 RPE