Workouts for 9/30 – 10/5

Bob…..here he is after he completed 2 x 400m marathons (210, 400m increments) BEFORE the month has even completed! Way to crush the challenge and THEN some!

 

Monday 9/30

 

20 min of quality

5 strict pull ups

10 DB/KB Strict Press

15 Goblet Squats

400 Meter Run

*pick a weight you can do 10 reps unbroken

 

Then

 

Teams of 3-4

10 min Ski Relay for Max Cals

 

 

 

Tuesday 10/1

 

 

EMOM for 30MINS (5 Rounds)

MIN 1: 15/12 Cals

MIN 2: 20 Wall Balls (20/14# 10/9ft)

MIN 3: 5 Plate Burpees

MIN 4: 20 Sit Ups

MIN 5: 15 Box Jumps

MIN 6: 20 KB Swings

Work as fast as possible to complete the objective before the minute is up so that you can rest with the remaining time. Pick weights, etc. that allow you to move fast to get more rest time!

 

 

 

 

 

Wednesday 10/2

 

Power Clean / Hang Power Clean

5 x 5

 

*Work towards a Heavy set of 5

 

BB or DB/KB great subs here too.

 

3-6-9-12-15

Hang Power Clean 115/75

Shoulder to Overhead 115/75

 

 

 

 

 

 

 

 

Thursday 10/3

 

 

Option 1

Deadlift 5 x 5

*Option to do 5-10 high box jumps in between sets

Option 2

EOM15

Evens: 10-15 Suitcase Deadlifts

Odds: 10 Box Jumps

 

Then

10-1 Deadlifts

1-10 Burpees over the bar

*If using KBs for the deadlifts on part 2, just do regular burpees

 

 

 

Friday 10/4

 

Ascend/Descend

1 Length Sandbag Drag

200m Run/Row/Ski
30 Double Unders or Singles x 2

400m Run/Row/Ski
5 Headcutters

6 Single Arm KB Swings Per Side
7 Tire Flips

 This runs just like the 12 days of Christmas song. 1, 2, 1, 3, 2, 1, 4, 3, 2, 1……. 

 

Saturday 10/5

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice

 

 

 

 

Sunday 10/6

 

3 Rounds:
Hill Loop

10 Box Jumps

20 KB Swings

30 Dumbbell Snatches (Alt sides each rep)