Monday 10/11
20MINS to complete 30 Renegade Manmakers
Every 5 RMM do the following:
15 KB Swings
10 Box Jumps
Then
Core - Coaches Choice
Tuesday 10/12
AMRAP18
3 Wall Walks or Plank to Pike on Box*
6 Burpee Pull-Ups or Burpee DB Deadlifts
9 Ground to Overhead (ex: clean + press, snatch, plate, etc. can use BB, DB, KB etc)
*(Plank to Pike on Box: https://youtu.be/dvGdCEMPxFw)
Then
Accessory work:
4 Rounds
5 KB Halos (R/L)
5 Pallof Press (R/L)
Wednesday 10/13
50-40-30-20-10
Double Unders
Sit-ups
After the 50/30/10 rounds of Annie:
1 Round of Kelly
*1 Round of Kelly =
400m
30 Box Jumps
30 Wall Balls
Thursday 10/14
18 MINS to work to heavy complex
1 Deadlift
1 Hang Clean
1 Front Squats
1 Shoulder to Overhead
1 Bent Row
Then
AMRAP4 x 4
5 Hang Squat Cleans > Hang Cleans
10 Box Jump Overs
Max Cals
*Rest 2MIN between*
Friday 10/15
3-4 Rounds
*10 DB Bench Press (from floor) (5/5)
:30 Handstand hold or 1MIN Plank Hold
12 Single Leg Deadlifts (6/6)
*while 1 arm is working the other arm is locked out at the top of the bench press
Then
5 Rounds
20 Plate Sit-ups
20 OH Plate Lunges (10/10)
10 Push-Ups
10 Cals
Saturday 10/16 LAST DAY @ SARGENT STREET
9AM - Coaches Choice
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