Monday 10/1 Skill:
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @ 31X1
Station 3 – Kettlebell Windmill (Left) x 6 reps @ 4111*
Station 4 – Kettlebell Windmill (Right) x 6 reps @ 4111
Station 5 – Evil Wheels x 8-10 reps @ 3010
WOD:
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
12 Wall Ball Shots
12 V-Ups
12 Burpees
Score is time
Tuesday 10/2 Skill
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps *
Station 2 – Landmine Press (left) x 8 reps
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps **
Station 4 – Hollow Hold x 45 seconds
WOD:
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 L-Seated Dumbbell Presses
10 Stationary Dips
10 Push-Ups
Score is rounds + reps
Wednesday 10/3 Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Reverse Snow Angels x 20 reps @ 3131
Station 3 – Banded Glute Bridges x 30 reps @ 1010
WOD:
For time:
1000 Meter Row
400 Meter Run
40 Alternating Dumbbell Snatches
Score is time
Thursday 10/4 WOD:
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run
Score is rounds completed
Friday 10/5 Skill:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121
WOD:
For Time
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Goblet Squats
Push-Ups
