Monday
QOTD:
What is the worst kitchen/cooking fail you have done?
Strength
A) Every 2:00 for 4 Rounds of:
5 Front Squats @ 70%
B) Every 2:00 for 4 Rounds of:
2 x 8 Push Press
2 x 6 Push Press
Start @ 50% of 1 RM Push Press and Build AHAP
Metcon
For Time:
21 - 15 - 9
Front Squats (135/95)
Toes to Bar
CAP: 10:00
Accessory/Extra
Paused* Pull-ups
5 x 3
(Pause 0:03 at the Top)
Tuesday
QOTD:
Who taught you to drive?
BBG
Every 1:30 for 5 Rounds of:
1 Snatch Balance + 3 Overhead Squats @ 60% of 1 RM Squat Snatch
Metcon
5 Rounds For Time of:
2 Deadlifts (135/95)
4 Power Cleans
6 Push Jerks
200m Run
CAP: 10:00
Accessory/Extra
Reverse Plank Hold
3 x 1:00
Wednesday
QOTD:
What is your go to sick meal?
BBG
2 Power Clean + 1 Squat Clean + 1 Split Jerk
5 Sets Starting @ 60% of 1 RM Clean and Jerk and Build AHAP
Metcon
For Time:
12 - 9 - 6 - 3 - 6 - 9 - 12
Burpees Over Dumbbell
Dumbbell Snatch (50/35)
Dumbbell Box Step-ups (20”)
CAP: 12:00
Accessory/Extra
3 Rounds for Quality of:
12 Dumbbell Skull Crushers
12 Zottman Curls
Thursday
QOTD:
What is the most memorable Halloween costume you have worn?
Skill Work
10:00 of Double-Under Practice
Active Recovery
Alternating EMOM* for 30:00 @ Conversational Pace of:
6 Shuttle Runs
50 Jump Rope of Choice
12/10 Machine Calories
20 Air Squats
Rest or Plank Hold
*Adjust Reps to Keep Conversational Pace and Finish Each in 0:40 or Less
Accessory/Extra
Deficit Calf Raises
2 x 15 Each Side
Friday
QOTD:
What is an overrated candy? Underrated?
Strength
Every 2:00 for 4 Rounds of:
3 Deadlifts @ 75% + 5 Box Jumps*
*Pick a Height That Can Be Done Right After the Deadlifts
Metcon
For Time:
30 Power Cleans (135/95)
30 Push Jerks
400m Run
CAP: 10:00
Accessory/Extra
3 Rounds For Quality of:
8 L / 8 R Kettlebell Dead Stop Rows
16 Banded Pull Aparts
Saturday
QOTD:
What are your plans for tonight?
BBG
EMOM for 6:00 of:
2 Power Snatch + 2 Overhead Squats @ 60% of 1 RM Power Snatch
Metcon
15 Rounds For Time with a Partner of:
2 Ring Muscle-ups
4 Squat Snatches (135/95)
50 Double-Unders
CAP: 20:00
Accessory/Extra
Jefferson Curls
3 x 12
