October 3 - October 9

Monday

A) 4 Sets:
- 6 Tempo Bench Press (21X1)
*rest :30
- Accumulate :30/:20 supinated chin-up hold
*rest ~2min

B) "Chainsaw"
For Time (CAP-15):
Buyin: 50/40 cal row
5rds:
- 5 Right arm plank DB rows (45/30+)
- 10/7 Pushups
- 5 Left arm plank DB rows (45/30+)
- 10/7 Pushups
Buyout: 50/40 cal row
*One DB/person

Rx+
- Deficit pushups on 2" plates (25# or 15#)

Tuesday

A) 5 Heavy Sets:
- 1 Clean
- 1 Hang clean
- 2 FS
*All squat cleans.
*Start light and slowly build to heavy

B) "Cujo"
4 Sets x AMRAP-1:
- 15/8 Cal EB Sprint
- Max jump lunges
*rest 2min

*score = cals + jump lunges

Wednesday

"You're Gunna Need a Bigger Boat"
AMRAP-30 (w/partner)
- Max distance row
*partners switch EMOM

ThursdaY

A) EMOM-12:
- 1 Power snatch w/pause 1" off floor
- 1 Squat snatch w/pause 1" off floor
*Start ~55% and increase every 3 sets if form is quick and smooth
*Not touch and go

B1) "Killer Tomato"
AMRAP-5:
- 16 KB high pull (53/35)
- 8 T2B

*rest 2min

B2) "Killer Clown"
AMRAP-5:
- 8 Overhead squat (95/65)
- 8 Burpee over bar

Rx+
- KB (70/53)
- OHS (135/95)

Friday

"Let's Split Up, Gang!"
5 Sets (CAP-35):
- 400m Run
*after each run complete one of the following:
1 - 30/20 Strict pullups
2 - 400m OH plate walk (45/25)
3 - 400m KB/DB Farmer carry (35/25)
4 - Accumulate 2min hollow hold
5 - Accumulate 2min wall sit

*Athlete chooses order

Saturday

Gym Closed for MACC FEST at Howard County Fairgrounds