October 3 – 9 programming!!

Monday

Buy in – EA Warm Up

A) Push Press – Build to a 2RM

Metcon – 4RFT

400m Run

15 Bench Press @50-60%

Tuesday

Buy in – 2 Rounds

1:00 Row (moderate)
30 plate hops
5 jumping air squats
3-5 Wall Push Press Thows to Target (at workout weight and height)

A) Back Squat 5×3 @ 72%

B) Front Squats 5×3 @ 86%

• You’ll notice a dip in percentages this week for your back squat. DON’T FRET! I promise you won’t lose all your “gainz”!! Check the increase in percentages for front squat! That’s what we’re attacking this week! So, quality reps on these back squats and get after it on the front squats!

Metcon – For time

70 Double Unders
30 Wall Balls (20/14) (11’/10’) (OR 40 reps to 10’/9’)
70 Double Unders
20 Wall Balls (20/14) (11’/10’) (OR 30 reps to 10’/9’)
70 Double Unders
10 Wall Balls (20/14) (11’/10’) (OR 20 reps to 10’/9’)

Wednesday

Buy in – 3 Rounds
15/12 Calorie Bike (easy to moderate)
5 Inchworms
5 Single Arm Dumbbell Push Press (Left arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate)
5 Single Arm Dumbbell Push Press (Right arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Right arm) (light/moderate)

Metcon – for max reps

AMRAP 5 Minutes
10 Single Arm Dumbbell Push Press (Left arm) (40/25)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (40/25)
10 Single Arm Dumbbell Push Press (Right arm) (40/25)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (40/25)
-rest 5 minutes-
AMRAP 5 Minutes
10 Single Arm Dumbbell Snatch (Left arm) (40/25)
15ft Handstand Walk (25ft Reverse Bear Crawl)
10 Single Arm Dumbbell Snatch (Right arm) (40/25)
15ft Handstand Walk (25ft Reverse Bear Crawl)
-rest 5 minutes-
AMRAP 5 Minutes
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (40/25)
15ft Handstand Walk (25ft Reverse Bear Crawl)
25ft Single Arm Overhead DB Walking Lunge (Right arm) (40/25)
15ft Handstand Walk (25ft Reverse Bear Crawl)

Buy out – 3 rounds

20 GHD sit ups with Med Ball
20 Parallette kick through and back
20 KB Side Bends (10/side)

Thursday

Buy in – 2 Rounds

200m Run (easy to moderate)
10 Box Step Overs
10 Sit ups

5 Hang Power Cleans / 5 Front Squats / 5 Split Jerks (with empty bar)

A) Clean Pull + Pause Power Clean + Squat Clean + Split Jerk (pause in catch in power clean)

* build through 5-6 sets

Metcon – 4 Sets: (1 set every 8 minutes)
200m Run
10 Dumbbell Box Step Overs (1×50/35) (24”/20”)
20 Sit Ups
10 Dumbbell Box Step Overs (1×50/35) (24”/20”)
200m Run

• 6:00 cap per round

Friday

Buy in – 3 Rounds

15 Medball Squat (medball target for depth and pause at ball) / 5 Scap Only Pull ups into 10 Arch Hollow into 30 sec Hang / 5 Push ups into 20 Shoulder Taps

Mobility – Calf Smash + Deep Hip Openers

A) Back Squat – 5×3 @73%

B) Front Squat – 3×3 @86%

Metcon – 20 min AMPRAP

“Partner Cindy”

5 Pull ups

10 Push Ups

15 Air Squats

switch whenever you feel but only one partner working at a time