Week of 10/21/24

STRENGTH
clean: 3×5 @ 80% of 5RM

WOD
3RNFT (15 minute running clock)
5 deadlifts (75% of 1RM)
max effort handstand push-ups
5 deadlifts (75% of 1RM)
max effort ring push-ups
5 deadlifts (75% of 1RM)
max effort push-ups

SKILL
box jumps

WOD
18min AMRAP
1 barbell complex (50% of 1RM thruster)
30 double unders
200m row
2 rope climbs

FIT360
1000m row
50 jumping pull-ups
50 jumping lunges
50 box jumps

STRENGTH
bench press: 5×8 @ 80% of 5RM

WOD
13min AMRAP
2 wall walks
3 atomic sit-ups (25/15)
4 burpee box jump overs (24/20)
5 single-arm kb push press (35/26)

SKILL
pull-ups

WOD
3RFT – 12 minute cap
20 mb cleans (20/14)
10 push presses (45% of 1RM)
2 minute rest, then…
800m run
30/24 calorie row
30 doubles (90 singles)

FIT360
20min EMOM
MIN 1: 5 body blasters
MIN 2: 20 jump ropes + 5 wall balls (20/14)

STRENGTH
power clean: 3×5 @ 80% of 5RM

WOD
16min EMOM
MIN 1: 3 box jump overs + 3 toes-to-bars
MIN 2: 8-12 wall balls
MIN 3: 5-7 strict pull-ups

7AM/8AM
WOD
20 minute running clock…
0:00 – 750m row
4:00 – 50 goblet squats (53/35)
8:00 – 50 pull-ups
12:00 – 50 russian swings (70/53)
16:00 – 50 overhead walking lunges (25/15)
max meters in remaining time

9AM
Partner WOD
0:00 – 1000m row together
4:00 – 75 goblet squats (53/35)
8:00 – 75 pull-ups
12:00 – 75 russian swings (70/53)
16:00 – 75 overhead walking lunges (25/15)
max meters in remaining time

WOD
At 00:00
12-9-6-3
russian swings (53/35)
calorie row
burpees
At 08:00
12-9-6-3
burpees
russian swings (53/35)
calorie row
At 16:00
calorie row
burpees
russian swings (53/35)
At 24:00
30 russian swings (53/35)
30 calorie row
30 burpees