Week of Sept 30 - Oct 6

Workouts for the Week

Monday Sept 30

50-40-30-20-10 Push ups

25-20-15-10-5 Deadlift (185/125)

Cashout:

OTM x 8

1) Plank

2) Right Side plank

3) Left Side Plank

4) Hollow Hold"

Tuesday Oct 1

🎉🎂🎈🥳 Happy Birthday today to Leah Samson and Jeff Sinden!!

OT 2:00 x 5 sets: 2 Strict Press

[5 min reset]

OT 2:30 x5 sets: 2 Back Squat

🔥 Hot Down:

7 min AMRAP

3-6-9 -etc Burpees

25 Double unders after each

Compare to Oct 31/23

Wednesday Oct 2

5 rounds

1 min at each:

1) Row Cal

2) 2 x KB Front Rack Carry

3) Bike Cal

4) 2 x DB Step up (16/12")

5) Ski Cal

6) Rest

Thursday Oct 3

6 RFT:

8 Single arm Devils Press (50/35)

12 Toes to Bar

OT2M x 6

Odd) 10 Romanian Deadlift @40%*

Even) 10 DB Bench Press*

*Same weight for all sets

9:30 class

Legends:

6 rounds

8 DB snatch

8 Burpees

12 Leg raise

OT2M x 6

Odd) 10 Romanian Deadlift*

Even) 10 DB Bench Press*

*Same weight for all sets

Friday Oct 4

OT 3:30 x 3 sets: 7 Front Squat @70% + strict or weighted Pull ups

21-15-9

Wall Balls (20/14)

KB swings (24/16kg)

Box Jumps (24/20")

Saturday Oct 5

🎉🎂🎈🥳 Happy Birthday today to Danielle Epp!!

BIG Saturday

OTM x 15

1) HSPU

2) Pistols

3) Rope Climb

60/45 Row Cals

40 GHD sit ups

20 DBall Over Shoulder

40 GHD sit ups

60/45 Row Cals

At finish start

OTM x7: 1 Clean & Jerk

Compare to Feb 18/24

Sunday Oct 6

Sunday FUNDAY Team WOD

With a partner:

20 min AMRAP

Alternate sets

2-4-6-etc

Thrusters (95/65)

Burpees

Power Snatch (95/65)

Burpees