2021-10-25

Mon

Bulgarian Split Squats

4×10 each leg increasing

or

Squatober Day 25 (@penandpaperstrengthapp on IG)

—

Every 2 min until failure

7 cals + 7 Wall Ball + 1 G2OH (add 1 G2OH every min)

Tues

Walking RDL w/DB

   6×10 steps

Goblet Cyclist Squats

   6×14

*Alternating

or

Squatober Day 26 (@penandpaperstrengthapp on IG)

—

18min AMRAP

9 KB Swings

9 V-up

5 Burpee Box Jump Over

5 DB Snatch

Wed

Split Stance Deadlift

  4×6 @ 65-75% (alternating forward foot each set)

or

Squatober Day 27 (@penandpaperstrengthapp on IG)

—

3min AMRAP: Row 30 Cals + ME DB Thruster

3min AMRAP: 25 Burpee + ME Slam Ball

3min AMRAP: Bike 30 Cals + ME Pullup (c2b if able)

3min AMRAP: 25 DB Thruster + ME Cals on Rower

3min AMRAP: 25 Slam Ball + ME Burpees

3min AMRAP: 25 Pullup (c2B) + ME Cals on Bike

** Rest 2min after each AMRAP

Thurs

Snatch

   5×2 @ 80%

Clean & Jerk

   4×2 @ 80%

or

Squatober Day 28 (@penandpaperstrengthapp on IG)

—

w/ a partner

10min AMRAP: P1) Run 200m; P2) ME 25′ sled push – switch when partner returns from run

Rest 5min

10min AMRAP: P1) Run 200m; P2) ME Rope Climb

Fri

KB/DB Turkish Getups

  4×3 each arm (increasing)

Single Arm DB Push Press

  4×8 each arm (increasing)

*Alternating

or

Squatober Day 28 (@penandpaperstrengthapp on IG)

—

4min EMOM alternate: 12 Cal Row, 40 Double Under

4min EMOM alternate: 3 Hang Power Clean & Jerk; 15 Wall Ball

4min EMOM alternate: 12 Cal Ski; 40 Double Under

4min EMOM alternate: 2 Hang Power Clean & Jerk ; 12 Wall Ball

4min EMOM alternate: 12 Cal Bike; 40 Double Under

4min EMOM alternate: 1 Hang Power Clean & Jerk; 9 Wall Ball

** No rest between sections; add weight for each hang power clean and jerk section