Week of October 28th

Monday, October 28th- Endurance

5 Rounds

3 min AMRAP:

3 burpee box jumps

6 ring rows

9 dual db thrusters

*3 min rest between rounds

*pick up where you left off

Tuesday, October 29th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

3x8 (65%+)

A2. Dual DB Bench Press

3x8

A3. Chest Flies

3x12

B1. Elevator Pull-up

3x5

B2. Barbell Curls

3x12

B3. Barbell Skull Crushers

3x12

C1. Supinated Grip Barbell Row

3x8

C2. Seated Hammer Curls

3x12

C3. Dual DB Kickbacks

3x12

D. DB Weighted Sit-ups

50 reps AHAP

Wednesday, October 30th- Front Squat Cycle Day 3

A. Front Squat 5x5

*compare to 10/21/24

B. Partner Pumpkin Workout

150 bear hug step-ups

150 MB OH walking lunges

150 MB partner sit-ups

*partition as desired

Thursday, October 31st

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, November 1st- Overhead

A. Push Jerk

5x3

*90% of heavy single from 8/23/24

B. For Time:

21-15-9

Left arm kb snatch

Right arm kb snatch

Ring/bench dips

Saturday, November 2nd

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Jerk

5x (1+1+1)

B. Power Clean + Push Jerk in Split

5x (1+3)

C. Power Clean + Front Squat + Jerk

5x (1+1+2)

10am- Mobility/Stability