October 2023

Lower Strength (25:00) Thruster: (12:00) *Taking your 5RM, perform: 10 @ 77.5% of that 5RM — 8 @ 82.5% of that 5RM — Max Reps *Up to 12 @ 87.5% of that 5RM — Straight Into… Front Squat (from rack) (13:00) 8 @ 72.5% — 6 @ 77.5% — 5 @ 82.5% METCON: (12:00) Every […]

Strength (27:00 Clock) 14:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 4 @ 70% — 4 @ 75% — 3 @80% — 3 @ 82.5% Straight into… Upper Strength 13:00 3×8 Bench Press (RIR 2-3) 3×8 Double DB Bent Over Row (RIR 2-3) METCON (20:00) Buy In: 25 Toes to Bar

Push Press & Back Squat: (26:00) *Taking your 1RM Push Press, perform: (13:00) 7 @ 75% of that 1RM — 5 @ 80% of that 1RM — Max Reps @ 85% of that 1RM (75% – 80% – 85%) *Rest as needed, warming up and building Straight Into… Back Squat (from rack) (13:00) 8 @

CORE (4:00) :10 on / :20 off x 8 Choose 1 of the following: Stalder Leg Lifts to plate Hollow Rocks Boat Hold Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 1250/1000 M Row 60/48 Cal Bike Run 1000 M —-REST UNTIL 20:00 MARK—- Then… at the 20:00 Mark 1000/850

Posterior Chain Strength (27:00 Clock) 15:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 4 @ 70% — 4 @ 75% — 3 @80% — 3 @ 82.5% Straight into… (12:00) Deadlift 7 — 7 — 7 (RIR 2-3) (Building to a tough last set) METCON: (12:00) Every 3:00 x 4 (12:00)

Upper Strength (16:00 Clock) 16:00 to complete… 3, 5, 6, 8 Weighted Ring Dips OR Weighted Straight Bar Dips OR 8, 10, 12, 12 Push Ups 3, 5, 6, 8 Pull Ups OR Chin Ups METCON: (20:00) EMOM 20: Min 1) 3-5 Ring Muscle Ups Min 2) Max Cals :45 on Bike or Rower (athlete

Lower Strength (25:00) Thruster: (12:00) *Taking your 5RM, perform: 10 @ 75% of that 5RM — 8 @ 80% of that 5RM — Max Reps *Up to 12 @ 85% of that 5RM *Rest as needed, warming up and building Straight Into… Front Squat (from rack) (13:00) 8 @ 70% — 6 @ 75% —