Oct 7 – 13, 2019

Oct 7

Team of 2

3 Rounds – 90 sec Intervals

Sled Push (90#/45#)

DBall Carry (100#/80#)

Plate Situps (25#/15#)

Burpees

Rest

Oct 8

Buy In –

20 Toes to Bar

800m Run

8 Rounds

3 Power Cleans (135#/95#)

3 Front Squats (135#/95#)

Cash Out –

20 Toes to Bar

800m Run

Oct 9

Barbell Back Rack Reverse Lunge

Build to heavy set of 10 (alternating) then 1 backoff set of 20 @ 60% of heavy set

AMRAP 8

25′ Bear Crawl

25′ Front Rack Walking Lunge (53’s/35’s)

50 Double Unders

Oct 10

OT4M x 5

7 Devil Press (50#/35#)

7 Handstand Pushups

7 Pullups

12 Tuck Ups

Oct 11

“Kelly”

5 RFT

400m Run

30 Box Jumps (24″/20″)

30 Wall Balls (20#/14#)

Oct 12

Open 20.1

Oct 13

25 Minute Easy Cardio*Pick your Machine

Every 4 min including 0:00

20 Banded Good Morning

10 Tuck Ups

5 V-Ups

5 Chin up

 

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