Monday – 10/25/21:

Strength/skill:
Every 90s X5
8 DB front rack Bulgarian split squats AHAP

“Indy 500”
AMRAP 20:
5 Strict Pull-ups
10 Alternating Single Dumbbell Power Snatches 70 / 50 lb
15 Lateral Dumbbell Burpees

*mod strict banded pull-ups or ring rows.

Tuesday – 10/26/21:

Primer:
Every 90s x5
1 round of “Macho Man”
*Build to heavy

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

“Machete”
For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders

Barbell: 135 / 95 lb

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

*mod 2x singles.

Wednesday -10/27/21:

“Country Roads” (40min)
AMRAP 10:
1,600 Meter Run
Max Calorie Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Calorie Bike

Rest 1 Minute

AMRAP 2:
200 Meter Run
Max Calorie Bike

Thursday – 1-/28/21:

“Team Curtis”
AMRAP 7
Max rep Curtis P’s (95/65)

Rest 3min

AMRAP 7
Max rep Curtis P’s (135/95)

Rest 3min

AMRAP 7
Max rep Curtis P’s (165/115)

1 Curtis P: 1 power clean + 2 lunges + 1 push press

*every 2min starting at 0:00, team performs 12 total burpees. One works at a time on burpees and P’s. Lunges must alternate legs.

Friday – 10/29/21:

Strength:
Every 90s X5
7 single leg barbell DL (7 each)
*sets are across. Aim for about 25% of deadlift or 50% of wod weight.

“Yes Ma’am”
3 Rounds For Time: (16min cap)
21/18 Calorie Row
15 Deadlifts 225 / 155 lb
12 Strict Handstand Push-ups
9 Box Jumps (30″/24″)

Saturday – 10/30/21:

“Snowball Effect”
1 Round:
50 Wallballs 20 / 14 lb
10 Chest to Bar Pull-ups

Directly Into…

2 Rounds:
50 Air Squats
10 Chest to Bar Pull-ups

Directly Into…

4 Rounds:
500 Meter Bike Erg
10 Chest to Bar Pull-ups