Workouts

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October 1

3 SETS

-3 push press (increasing weight)

-6 barbell row (increasing weight if possible)

-9 seated dumbbell military press

 

3 SETS (for time)

-15 clean and press (115 lb.)

-30 box jumps

-30 burpees


 

October 4

5 SETS

-5 deadlifts

 

CHIPPER

-200m run

-25 pull-ups

-100 ft. farmer's carry (70 lb. per arm)

-25 sit-ups

-50 push-ups

-25 TTB (sub high knees)

-50 dips

-200m run


 

October 7

5 SETS

-3 bench press (increasing weight)

-6 strict pull-ups

-9 dumbbell flies

 

5 ROUNDS

-300m row

-10 wall balls

-15 push press (95 lb.)


 

October 10

5 SETS

-5 power cleans (increasing weight)

-0:45 sec plank

 

AMRAP - 15 min

-400m run (0.25 on treadmill)

-10 front squats (135 lb.)

-10 box jumps


 

October 13

1 SET (for time)

-100 pushups

-100 pull-ups

-100 sit-ups

-100 air squats


 

October 16

5 SETS (alternating)

-50 ft alternating lunges (dumbell in each hands)

-10 weighted box step ups (dumbell in each hands)

-10 goblet squats (53 lb. kettlebell)


5 SETS (for time)

-200m row

-5 thrusters (115)

-10 kettlebell swings (53)

-Rest 60 sec after every set


 

October 19

3 SETS

-5 back squats


5 SETS (building in weight)

-1 power clean + 2 front squats + 2 push press (all without dropping the bar)


1 SET (for time)

-2,000 m row


 

October 22

4 SETS (alternating)

-5 overhead press (strict/no knee bend)

-5 landmine press (5 each arm)

 

4 ROUNDS

-400m run (0.25 on treadmill)

-100 jump rope or 50 double unders

-25 ab mat sit-ups


 

October 25

Build to 1 rep max power clean

 

EMOM (every minute on the minute) - 8 min

-3 power clean at 80% of max

 

5 ROUNDS (1 min rest between rounds)

-5 deadlifts (225 lb.)

-15 burpees


October 28 - Benchmark

3 SETS (for time)

 1    
 2    
 3    
 4    
 5    
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 9    
 10    


-21 / 15 / 9 calorie row*

-21 / 15 / 9 wall balls (10 ft target)

*set rower on calories instead of meters