Monday 10/8 Strength:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
WOD:
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
Score is time
Tuesday 10/9 Strength:
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Assault Bike
20 V-Ups
16 alt db lunges (at sides)
Score is rounds and reps
Wednesday 10/10 Skill:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Thursday 10/11 Skill:
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
WOD
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of jumping lunges
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds
Score is max calories
Friday 10/12 Skill:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Glute Bridges x 6-8 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
WOD
Three rounds for time of:
800 Meter Run
40 Cossack Squats
10 Strict Pull-Ups
