Oct. 10 - Oct. 15, 2022

Monday   October 10, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Roll glute - hams. Trap grinder on barbell. Forearm grinders

STRENGTH : Hang Power Clean E.M.O.M. x 10 minutes (50%-60%-70%-80%-90% x 6)

METABOLIC CONDITIONING :

5 rounds for time of:

10 box jumps
10 inverted burpees

Tuesday   October 11, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Peanut ball roll between scapula & banded trap release

STRENGTH : Push Jerk 5 reps to your best 5

METABOLIC CONDITIONING :

Complete as many rounds as possible in 12 minutes of:

10 DB alternating snatch
20 DB deadlifts
30 double-unders

Wednesday   “Mash-Up” October 12, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  4 mobility movements. Gather up equipment

For total time:
10 Toes-to-bar
1 mile run
10 (Chest-to-bar) Pull-ups

3 Rounds of:
50 Single-unders
5 Pistols, R-leg
5 Pistols, L-eg

21-18-15-12 reps of:
KB swings
AbMat Sit-Ups

*Rest 3 minutes between workouts.

Team Thursday  October 13, 2022

WARM - UP  :  2 minutes mono-structural &  "Daily Warm-Up"

MOBILITY :  Roller to Glutes and Hams, Banded Trap release

STRENGTH : Team Handstand Hold. 3 attempts each for total team time. Total of 6 holds

METABOLIC CONDITIONING :

Complete as many rounds as a team in 20 minutes of:

500-m row
3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Friday   October 14, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Roll glute - hams. Trap grinder on barbell. Forearm grinders

STRENGTH : Back Squat 1 reps. work to previous best.

METABOLIC CONDITIONING :

For time:

1 Wall Ball & 1 Heavy bag or D-ball over the shoulder (alternating)

2 Wall Ball & 2 Heavy bag or D-ball over the shoulder (alternating)

3 Wall Ball & 3 Heavy bag or D-ball over the shoulder (alternating)

4 Wall Ball & 4 Heavy bag or D-ball over the shoulder (alternating)

continue to…

10 Wall Ball & 10 Heavy bag or D-ball over the shoulder (alternating)