Week of October 14th

Monday, October 14th- Overhead

A. Strict Press + Push Press + Push Jerk

5x (2+2+2)

B. 30 on, 30 off, 4x (12 min)

1. battle ropes

2. plate G2O

3. plank-ups

C. 2 min ring support hold

Tuesday, October 15th

6am-12pm: Open Gym

12pm: PUMP

A. 10 min EMOM:

3 bench press (80%+)

B1. Dual db bench press

3x12

B2. Supinated grip barbell row

3x10

B3. Weighted forearm plank

3x45 sec

C1. Iso curls

3x16 (8/arm)

C2. Seated overhead tricep extension

3x12

C3. Single leg V-ups

3x20 (10/leg)

Wednesday, October 16th- Hinge/Single Leg

A. Suitcase step-up to reverse lunge

5x5/leg

B. 14 min EMOM

odd- 3 deadlifts (70%)

even- 10/8 cal row

Thursday, October 17th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, October 18th- Endurance

"7am"

A. 10 min AMRAP:

5 dual kb clusters

10 HR push-ups

B. 10 min AMRAP:

250m row

5/arm db push press

10 Russian kb swings

Saturday, October 19th

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Press

5x (1+1+1)

B. Clean Pull + Clean

7x (2+1)

C. Clean + Jerk

5x (2+1)

10am- Mobility/Stability