- andre34361
Week of October 18th
Guys, we have a couple of things on the list this week we ask you try your hardest to be at. The first, MONDAY. Explosive jumps and running, great combo, be there! The second, THURSDAY. Its a longer duration workout but is needed to balance out you as an athlete. Of course, we like ALL the workouts, but we may be biased. See ya at the gym!
Monday
Version 1 (V1)
Every 4:00 for 5 Sets (20:00):
-5 Hurdle Jumps
-15 Heel Elevated Goblet Squat
-400m Run
Version 2 (V2)
Every 4:00 for 5 Sets (20:00):
-7 Box Jumps
-15 Heel Elevated Goblet Squat
-400m Run
Tuesday
V1 & V2
3 Stations:
Station #1
-0:30 Ski
-0:30 Rest
-0:30 Russian KB Swings
-0:30 Rest
Station #2
-0:30 Hip Extensions
-0:30 Rest
-0:30 Hip Thrusts
-0:30 Rest
Station #3:
-0:30 Row
-0:30 Rest
-0:30 Slam Ball
-0:30 Rest
Wednesday
V1 & V2
Every 3:00 for 3 Sets:
-8 Bench Press
-Max Ring Pushups/Pushups
Every 3:00 for 3 Sets:
-8 Barbell Curls
-Max Strict Pullups/Inverted Rows
Thursday
V1 & V2
25:00 AMRAP:
5-10-15-20-etc
-Calorie Bike
-Calorie Row
-5 Deadlifts
Friday
V1
2x 10:00 AMRAP w/ 3:00 Rest between
-200m/200m Single Arm Farmers Walk
With remaining time,
-10 Front Squats
-10 Plank Walkouts
V2
2x 10:00 AMRAP w/ 3:00 Rest between
-200m/200m Single Arm Farmers Walk
With remaining time,
-10 Double DB Front Squats
-10 Hollow Rocks
Saturday
5 Rounds with a partner:
-250m Row, each
-5 Burpee Box Jump Overs, each
-10 Situps throwing WallBall over box to partner, each

Farmers Carry. Great for grip strength, core activation and strength and positional awareness and strength. THATS WHY WE DOOOOO THEEEEEEM!