Week of Oct 7 - Oct 13
- Jocelyn Rylee
- Oct 6, 2024
- 2 min read
Updated: Oct 7, 2024
NextGen Kids Program
Session II of the NextGen kids program begins next week after Thanksgiving. Class times are Wednesdays at 6:30pm or Thursdays at 6:30pm. Head to crossfitbrio.com/nextgen to register!
Workouts for the Week
Monday Oct 7
3 Cycles of
3 min AMRAP
8 Single DB Push Press (50/35)
8 Single DB Step up (24/20")
3 min Bike Cal
3 min Rest
Tuesday Oct 8
OT 2:00 x 5 sets: 2 Strict Press
OT 2:30 x 5 sets: 2 Back Squat
Hot down:
Tabata Bike/Row/Ski Cals
rest 2 mins
Tabata Burpees
Wednesday Oct 9
In 20 mins:
21 HSPU
42 Air Squat
21 Pull up
42 Lunge
15 HSPU
30 Air Squat
15 Pull up
30 Lunge
9 HSPU
18 Air Squat
9 Pull up
18 Lunge
Compare to July 16/23, Jan 30/23
Work to a heavy (1RM) Clean in remaining Time
9:30 Class
In 20 mins:
21 Push Ups
42 Air Squat
21 Pull up
42 Lunge
15 Push Up
30 Air Squat
15 Pull up
30 Lunge
9 Push Up
18 Air Squat
9 Pull up
18 Lunge
Max laps of 25 ft farmer carry in time remaining, with up to 1/2 bodyweight in each hand.
Thursday Oct 10
OT90 x 10 sets (5 sets of each)
Odd) 5 Deadlift
Even) 5 Bench Press
3 rounds
Row 500m
35 Sit ups
Beastmode option:
3 rounds
Ski 500m
25 GHD sit ups
Friday Oct 11
OT 3:30 x 3 sets
7 Front Squat @73% + Strict Pull ups or Bar muscle ups
5 min AMRAP
5-10-15-etc
Unbroken Double Unders
9:30 Class
OT 3:30 x 3 sets
7 Front Squat + Strict Pull ups or Ring Rows
OTM x 5
5/4 Ski Cals
max Step ups (16/12")
Saturday Oct 12
🎉🎂🎈🥳 Happy Birthday today to Beth Godhe-Knight!!
OTM x 15
4 Thrusters
4 Burpees over Bar
5 rounds for time:
400m Run
20 DB Snatch (50/35)
5 Wall Walk
Sunday Oct 13
With a partner:
100 Toes to Bar
100 Box Jump (30")
100 Back Rack Lunge (185/125)
Beast mode 130 reps of each.
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