Week of October 1st

Guys, we couldn’t ask for a better start to a month. The first day of the month also begins on a Monday. So many people look to start on the first of the month with goals or on a Monday to get started again….well, now you GOT BOTH!

Lets kick the month off with some newness!

-we will have a new member of the month for you

-we have a cool new addition to the members of the month by previewing what we did with our last one.

-new events!

-more ways to help this month, focusing on breast cancer! (More on that later)

-a side program for anyone wanting to improve their pulling strength AKA get a pull-up

-etc etc etc

Monday

On a 25:00 running clock:

0:00-10:00

-1 Mile Run

-try to complete Grace (30 Clean and Jerks, RX 135/95) with remaining time

Rest 2:00

12:00-19:00

-800m Run

-Max Clusters, RX (135/95)

Rest 2:00

21:00-25:00

-400m Run

-Max Rep Power Cleans, RX (135/95)

**Of course there are modifications for the running, so don’t skip!**

Tuesday

For Time (24:00 cutoff):

-20 L-Pullups

-30 Ring Dips

-40 Toes 2 Bar

-50 Burpees

-60 KB Swings, RX (53/35)

-70 Calorie Bike/Row if needed

Wednesday

Strength:

Every 4:00 for 3 sets

-3 Front Squats + 3 Back Squats

For Time (10:00 cutoff):

-45 Jumping Air Squats, then

21-15-9

-Front Squats, RX (95/65)

-Back Squats, RX (95/65)

-45 Jumping Air Squats

Thursday Open Gym workout option

3 Rounds For Time:

-25 Sumo Deadlift Highpulls, RX (75/55)

-50 Situps

-100ft single arm KB Front Rack walk, RX (53/35) left

-100ft s.a. KB Front Rack walk, right

-100 Double Unders

Friday

Strength:

Every 3:00 for 5 sets:

-5 DB Shoulder Press

Rest 10 sec

-15sec single arm hang/side

12:00 AMRAP:

-6 Deficit Pushups

-6/6 single arm Ring Row, 2 sec lower

-18 Walking Lunges

Saturday

3 Rounds with a partner:

-400m Run together

-21 Synchro C2B

-12 Synchro Thrusters, RX (135/95)

Take a deep breath, October is starting!