Monday 10/14

A.
Front Squat
4×3 Building Heavy

B.
3 RFT
7 Front Squats (115/85)
50m farmers carry (53/35)
200m run
15 Wallballs

Masters
A.
Same

B.
3 RFT
7 Front Squats (95/65)
50m farmers carry (35/26)
200m run
15 Wallballs

Friday 10/11

A.
Power C&J
5×3 Building to a Heavy Set

B.
3 Rounds:
400 Meter Run
7 Power Cleans (95/65)
7 Hang Squat Cleans
7 Squat Cleans

Masters
A.
Same

B.
3 Rounds:
400 Meter Run
7 Power Cleans (65/45)
7 Hang Squat Cleans
7 Squat Cleans

Thursday 10/10

A.
Find your 1RM Deadlift in 15 min

B.
12 min EMOM:
Min 1 – Wall Sit
Min 2 – Plank
Min 3 – 45 Double Unders

Masters
A.
Same

B.
12 min EMOM:
Min 1 – Wall Sit
Min 2 – Plank
Min 3 – 90 Single Unders

Wednesday 10/9

A.
Turkish Getups
4×6 53/35 (3 each side)

B.
2 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups

Directly Into:

2 Rounds:
20 Alternating Dumbbell Snatches 50/35
15 Thrusters (95/65)

Masters
A.
Same

B.
2 Rounds:
30/20 Calorie Row
15 Pull-ups

Directly Into:

2 Rounds:
20 Alternating Dumbbell Snatches 35/26
15 Thrusters (65/45)