Wednesday, October 18th

A1) SL Romanian DL
4×8 each
A2) Cossack Squat
4×8 each

B) 3 Rounds:
-10 Hollow Rocks
-10 V-ups
-10 Sec Hollow Hold

Rest 1 min between sets, attempt to do the set unbroken

C) 3 Rounds For Time:
-15 Thrusters (95/65)
-10 Bar Facing Burpees

*11 Min Time Cap


Friday, October 13th

A) Front Squat
3×2@ 90%
2@ 95%

Friday the 13th!!
3 Rounds For Time:
– 13 situps
– 13 pullups/jumping pull-ups/ring-rows
– 13 pushups
– 13 air squats
– 13 power cleans 75/55
– 13 push presses 75/55
– 13 snatches 75/55
– 13 kettlebell swings 70/53
– 13 ring dips/box dips
– 13 box jumps/step-ups
– 13 toes to bar/knees to chest
– 13 burpees
*20 Min Time Cap


Thursday, October 12th

A) Power Clean + Hang Power Clean
5,5,3,3,2,1

* Building to a heavy single

B) 18 Min AMRAP
– 400m Run/ 500m Row
-12 Box Jump overs
-8 Hang Squat Cleans (95/65)
-4 MUs/ Bar MU/ Pull-up/ Ring Row
*Scale last movement to fit your skill set


Wednesday, October 11th

A) Back Squat
12 Min EMOM (3 Sets)
1-80%x3
2-85%x2
3-90%x2
4- Rest

*Have all weights around you before starting so you can quickly add weight for your next set and maximize the rest

B) 5 Rounds For Time:
-9 T2B/ K2C
-8 KB Swing
-7 Burpee

12 minute time-cap


Tuesday, October 10th

A1) Strict Press 3×5 @70-80% of 1RM Strict Press
A2) Split Jerk from Rack 3,3,2,2,1
*building to a tough single, not a 1RM

B) 15 Min EMOM
1- 15/12 cals on rower or 45 sec
2- 12 Pull-ups/ C2B
3- 20 Wallballs

Scaled Option
1 – 35 Sec Row
2- 5 Pull-ups or 8 Ring Rows
3- 10 Wallballs

C) 2-3 Sets
-30 Sec Plank
-45 Sec flutter kicks
-25 Sit-ups


Monday, Oct 9th

A1) 200m Jog/ 250m Row x 4
A2) Barbell Good Mornings 4×8
directly into
A3) Barbell Reverse Lunges 4×8 p/ leg

*Part A is not for time, establish a good pace on your run or row, short rests between your barbell sets.

B) Dead Sprint
For Time
10 Deadlifts
20 DUs
8 Deadlifts
40 DUs
6 Deadlifts
60 DUs
4 Deadlifts
80 DUs
2 Deadlifts
100 DUs

10 Minute Time-Cap
Level 1 Deadlift at 135/195 and SUs (same reps as DUs)
Level 2 Deadlift at 185/145 and SUs (same reps as DUs)
Level 3 Deadlift at 225/175 and DUs


Friday, Oct 5th

A1) Deadlift 5,5,3,3,2
A2) Push-ups 5 x ME

B) 3×3 Min AMRAPS w/
90 Sec Rest between

-8 Power Snatches (75/55)
-8 Bar Facing Burpees

For Total Rounds and reps,
start next AMRAP where you left off from the previous one.


Thursday, October 5th

A1) Step-ups 3 x 8 each leg
A2) Ring Rows 3 x 8-12 reps

B) For Time:
-60 Box Jumps(24/20)
-50 KB/DB Snatch
-400m run/ 500m row
-40 Thrusters (45/35)
-30 RKB Swings (70/53)
-400m run/ 500m row
-20 Backsquats (135/95)
-10 Clean & Jerks (135/95)

20Min Time cap


Wednesday, October 4th

A) Hang Clean (power or squat)
2 x 5 @ 65% of 1RM
2 x 3 @ 75%
2 x 2 @ 85-90%”

B) 17 minute AMRAP
400m Run/500m Row
-30 Walking Lunges
-20 Burpees
-10 S2OH (115/80)

Scaling Option
200m Run/250m Row
20 Walking Lunges
10 Burpees
5 S2OH


Tuesday, October 3rd

A) Push Press 4 x 5 @ 75-85% of 5RM

B) Strict Press 2 x 7 60-65% of 1RM

If don’t have maxes for these each set should be tough but doable.

C) For time
27-21-15
Wallballs
Pull-ups

30 Double Unders to start each round
10 minute Time-cap

Scale to
21-15-9
Wallballs
Ring Rows
60 SUs each round