Training October 23rd – 29th

kettlebell2

SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Bench Press

Week 5

12 min to find a 4RM Bench Press

-then-

EMOM5

4 reps @ 80% of 4RM  

-then-

Front Squat

3 sets x 5 reps

*Try to meet or exceed your top weight from last Monday for all sets.

TUESDAY

Stone Loading: Load the heaviest atlas stone possible to a 40”/35” platform.

-then-

EMOM 15

1st min: 150 m Run

2nd min: 12 Ball Slams @ 10-40#

3rd min: 200m/150 m Row

*Your 150 m sprint ends by tagging the slamball you will use for the next minute. Slam balls will be lined up with heaviest ones closest to the entrance and lighter ones further away. Run hard and choose wisely

WEDNESDAY

8 RFT:

10 Jumping Lunges (5R/5L)

10 Dynamic Pushups to 45#/25# plates

20 Russian Twists @ 70/53# KB

25 min cutoff

THURSDAY

“Randy”

75 Power Snatches @ 75/55#

10 min cutoff

-then-

5 x 40 m Hill Sprints @ increasing intensity

FRIDAY

Halloween Party @ 6:30PM!

Find a 1 RM Back Squat

-then-

AMRAP 1 min

Back Squats @ 50% of 1RM.

*Best AMRAP score done in costume gets you entered to win a prize at the Halloween Party! If you sandbag the 1RM to win the AMRAP, I will lead us in a collective prayer that you suffer explosive diarrhea until Thanksgiving. Happy Holidays. -Jeff

SATURDAY

Find a 1RM Snatch

-then-

“Amanda”

9-7-5

Muscle Ups

Snatch @ 135/95#

*18 min cutoff

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