MONDAY

2 Push Press + 2 Split Jerk

4 sets

AMRAP in 5 Minutes

  • 5 Shoulder to Overhead (135/95)
  • 10 Medball Cleans (30/20)

2 Minute Rest
AMRAP in 5 Minutes

  • 5 Shoulder to Overhead (135/95)
  • 10 Medball Cleans (30/20)
  • 5 Over the Bar Burpees

TUESDAY

Support Holds with 1 max attempt

  • False Grip Hang
  • Ring Support Hold (turn out)
  • Seated Box Jump

6 Rounds for reps ofโ€ฆ.

  • 1 minute of Bike/Row/Ski Erg
  • 1 minute of Ball Slams
  • 1 minute of Double Unders

1 minute of Rest

WEDNESDAY

EMOM for 20 minutes:

  • Even: 1 Round of Cindy
  • Odd: 3 Deadlifts (Climb in Weight)Alternating Tabata (8 mintues)

THURSDAY

  • L-Sit
  • HS Walk

For time:

  • Row 20 calories
  • 30 Nurpees onto plate
  • 40 Russian Twists
  • 50 Toes to bar
  • 100 ft Walking lunge w/ 45 | 35 OH plate
  • 150 ft Sprint

FRIDAY

Pause Back Squats

5x5

21-15-9

  • DB Power Cleans
  • 400m Run

SATURDAY

"Heather"

Buy-In: 800m Run
5 Rounds:

  • 12 Chest to Bar Pull-ups
  • 9 Snatch (95/65)
  • 6 Strict Handstand Push-ups

Cash-out: 800m Run"

SUNDAY

Oct 31st Goals -
only 3 days left!!

"Goat"
Athlete's Goat
10 - 9 - 8 - 7 - 6 - 5- 4- 3- 2- 1
Burpees
- 2 - 3 -4 -5 - 6- 7- 8- 9- 10 "