Monthly Archives: October 2017

Tuesday 10.31.17

Workout #1  
Superset – 5 x 8 (WTH)
DB Bench Press + DB Bent-Over Row (each arm)

Workout#2

Complete For Time:
25 KB Box Push-up + 25 Cal Row
20 KB Box Push-up + 20 Cal Row
15 KB Box Push-up + 15 Cal Row
10 KB Box Push-up + 10 Cal Row
15 KB Box Push-up + 15 Cal Row
20 KB Box Push-up + 20 Cal Row
25 KB Box Push-up + 25 Cal Row

Monday 10.30.17

On the 0:00 
10 Sprints Down/Back (Dwn/Bk = 1)

On the 7:00
5 Rounds For Time:
20 Goblet Squats (Green/Yellow)
15 Squat Jumps
20 Toe Touches

On the 19:00: 
10 Sprints Down/Back

On the 26:00
5 Rounds For Time:
15 DB Thrusters
10 Step-ups (each leg)
20 Russian Twists (each side)

On the 38:00
10 Sprints Down/Back

Saturday 10.28.17

CARD

♠ Sled Push (10 yd increments) 

♦ Power Clean

♣ KB Head Cutter 

♥ HR Push-up 

BF 1 Lap 

RF 20 Plank Knee Cross-Overs 

Friday 10.27.17

Break into 3 Groups (if needed) 

Complete:

Jump Rope – 1 minute 
Rest/Rotate – 1 minute 

AMRAP – 12 minutes 
10 BB Bench Press 
10 Plate G2O (45#/25#)
10 Burpees 

30 seconds rest 

Jump Rope – 1 minute 
Rest/Rotate – 1 minute 

AMRAP – 12 minutes 
5 Renegade Row 
10 yd DB Bear Crawl 
15 Toe Touches 

30 seconds rest 

Jump Rope – 1 minute 
Rest/Rotate – 1 minute 

AMRAP – 12 minutes 
5 Pull-ups 
10 Push-ups 
15 BW Squats 

30 seconds rest 

Jump Rope – 1 minute 
Rest/Rotate – 1 minute 

Thursday 10.26.17

5 Rounds 
60 seconds on / 30 seconds off 

TB Carry every 10 yds + 5x TBDL – 60 seconds 
30 seconds Rest/Rotate 
Plank – 60 seconds 
30 seconds Rest/Rotate 
Elevated Split Squats w/ Jump – 60 seconds (30 sec each leg) 
30 seconds Rest/Rotate 
Plank – 60 seconds 
30 seconds Rest/Rotate
KB Swings – 60 seconds 

*90 seconds Rest between rounds* 

Wednesday 10.25.17

8 Rounds 
1 min Work/30 sec Rest
*Break into Groups = Max 8 per group 

Row – 1 minute 
30 sec Rest/Rotate 
MB Slam – 1 minute 
30 sec Rest/Rotate
Battle Ropes – 1 minute 
EVERYONE = 20 Sit-ups 
1 minute Rest 

*Rest Starts When Everyone Finishes Sit-ups 

Tuesday 10.24.17

3 Rounds 

*90 seconds rest between Rounds 

10 Inverted Row 

10 Sprints Dwn/Bk (Dwn/Bk = 2)

10 DB Push Press 

8 Sprints Dwn/Bk

10 Pull-ups 

6 Sprints Dwn/Bk

10 DB Floor Press 

4 Sprints Dwn/Bk

10 EZ Bar Curls 

2 Sprints Dwn/Bk

10 Box Dips 

Monday 10.23.17

5 Rounds

1 min Max Reps – Back/Front Squat (95#/45#) + 15 sec rotate

1 min Max Reps – Plate Step-ups + 15 sec rotate

1 min Max Reps – DB Walking Lunge + 15 sec rotate

1 Lap

*2 minutes Rest between Rounds

Core – 3 Rounds

25 Straight-Leg Sit-ups

25 Crunches

25 Russian Twists (each side)

25 Toe Touches

10 Ab Rollouts

45 sec Plank Hold (Hands on Ab Roller)

Saturday 10.21.17

Completion – 3 Rounds 

*2 minutes Rest between rounds 

Lap 

2x Dwn/Bk Front Rack KB Carry (2 KBs)

20 KB Swings (Green/Yellow) 

20 Cal Bike

20 Box Jumps/Step-ups (each leg) 

20 Cal Row 

50 Flutter Kicks (total)

20 Plate G20 (45#/25#)

Friday 10.20.17

45 minute cap 

8 reps each movement 

Goal = 6-8 Rounds 

30 yd Plank Walk (Sliders) + 5 Push-ups Every 5 yds

Jump Rope (x5) 

Pull-ups

DB Bench Press 

DB Thrusters 

*1 Lap every 9 minutes