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
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