Programming October 8th - October 14th
Monday - October 8th
“The Dragon Reborn”
20 Minute AMRAP
2k Row (Buy-in)
Max Rounds of “Bergeron Beep Test”
“Bergeron Beep Test”
7 Thrusters (75/55)
7 Pullups
7 Burpees over the Bar
***No sport or fitness today, if you usually do sport, then just go faster. NO scaling up!***
Tuesday - October 9th
30 Minute EMOM
Minute 1: GHD Situps s(15) f(7)
Minute 2: 20 Split Squats
Minute 3: 25ft HS Walk f(3 Wall Runs)
Minute 4: Max Ski Erg Cals
Minute 5: Rest
Wednesday - October 10th
E90S for 8 Sets
Clean and Split Jerk x 1
***building each set***
+
“Grace”
For Time:
30 Clean and Jerks (135/95)
Thursday - October 11th
#tbt
10-1 NFT
Back Squat s(185/125) f(135/95)
Strict Pullup s(strict C2B)
Pushups s(x3) f(x2)
Friday - October 12th
E2M for 12 Minutes
Deadlift x 6 Reps @ same weight as last week (70%)
+
For Time:
1 Mile Run Test
Saturday - October 13th
“The Dirty 30”
30 Minute Partner AMRAP
30 DB Thrusters s(50/35) f(35/20)
30 T2B f(anchored abmat situps)
30/20 Cal AB
***1 person working at a time***
Sunday - October 14th
Get outside and be rad.