MONDAY 26 OCTOBER

WOD

EMOM 10 Number 1

18/15 – Cal Row (or 15/12)

30 – DB Push Press @22.5/17kg

Rest 3 Mins

EMOM 10 Number 2

20 – Alt Hang DB Snatch @22.5/17kg

15 – Burpees over DB (or 12 or 10)

Rest 3 Mins

EMOM 10 Number 3

60 – Double Unders (or 50 DU / 60 Plate Hops / 80 Singles)

16 – Wall Balls

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TUESDAY 27 OCTOBER

LIFT

EMOM 12

3 Power Snatch

WOD

AMRAP 11

9 – 6 – 3 (repeat)

Power Snatch @60/35kg (or 50/25Kg)

3 – 6 – 9   

Box Jump Over

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WEDNESDAY 28 OCTOBER

PUSH ‘N PULL

EMOM 18

Min 1 – Max Bar Muscle Ups (Strict Pull Ups/ Assisted Strict Pull Ups)

Min 2 – Max Push Ups Min 3 – Rest

WOD

AMRAP 18

12 – Pull Ups

15 – Goblet Squats

18 – KB Swings

400m Run

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THURSDAY 29 OCTOBER

DEADLIFT

4 – 4 – 4 – 4 – 4

WOD

For Time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Left Arm Dumbbell Thruster

Deadlift @100/65kg

Right Arm Dumbbell Thruster

T2b/V-Ups

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FRIDAY 30 OCTOBER

WOD

3 Rounds

AMRAP 6

350/250m Row

24 – ALT Dumbbell Clean and Jerks

12 – Weighted Box Step Overs

6 – Dumbbell Facing Burpees

Rest 6 Mins

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SATURDAY 31 OCTOBER

“Get him to the Greek” (New CFB Benchmark)

AMRAP 30

3 – Muscle Ups (3 Bar MU/ 6 C2B/ 6 PU / 9 Ring Rows)

6 – Squat Cleans @60/40kg or 50/30 or 43/25 (Power Clean+FS/ Power Clean)

9 – Push Jerks

12 – HSPU (Push ups + 2 Shoulder Taps)

Or as a team

“Get them to the Greek” WOD

Broken up as needed

6 – Muscle Ups (3 Bar MU/ 6 C2B/ 6 PU / 9 Ring Rows)

12 – Squat Cleans @60/40kg or 50/30 or 43/25 (Power Clean+FS/ Power Clean)

18 – Push Jerks 24 – HSPU (Push ups + 2 Shoulder Taps)

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