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Week of November 1st

This week is a great week! Not only do we have a great, fun event planned for Saturday, but we get to meet and host another gym in our town. We hope you all can be there for that! The event begins at 9:30 this Saturday, but come whenever you can if you cannot make it at that time!


Monday

Version 1 (V1) & Version 2 (V2)

Every 2:30 for 7 Sets (17:30):

-5 Deadlifts, bar at least 2" off of the ground

-10 Rear Delt Flys


For Time:

-1000m/850m Row

-100 Dimmel Deadlifts

-100 Jumping Lunges


Tuesday

V1 & V2

"3 Stations"

Station #1

3 Sets of:

-1:00 Ski

-0:30 Rest

-1:00 Ring Rows

-0:30 Rest


Station #2

3 Sets of:

-1:00 Battle Ropes

-0:30 Rest

-0:30/0;30 Double DB Hammer Curls on 1 Leg

-0:30 Rest


Station #3

3 Sets of:

-1:00 2 Strict Pullups + 4 Bottom Half Pullups

-0:30 Rest

-1:00 Tall Kneeling Landmine Rotations

-0:30 Rest


Wednesday

V1 & V2

Retest Day!

0:00-6:00

-800m Run

6:00-12:00

-AMRAP 6 Unbroken Dips

12:00-18:00

-AMRAP 5 Unbroken Strict Toes to Bar


Thursday

V1 & V2

Every 3:00 for 4 Sets (12:00):

-10/10 Lying Banded Hip Adduction

-8/8 Single Leg Hip Thrusts


Every 3:00 for 4 Sets (12:00):

-6/6 Cossack Squats

-12 Barbell Roll outs


Friday

V1 & V2

5:00 AMRAP:

-Max Calorie Bike

5:00 AMRAP:

-Max L-Sit, every break do 5 V-Ups

5:00 AMRAP:

-Max WallBalls


Saturday

Fundraiser Day!

4 Stations with a partner:

3:00 AMRAP:

-Max Calorie Bike, switch as needed

3:00 AMRAP:

-Max Synchro Burpees to a plate

3:00 AMRAP:

-Max Calorie Row, switch as needed

3:00 AMRAP:

-Max Hang DB Snatch, switch as needed


Grab your friend and bring them this Saturday!

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