October 2021

Cluster Build Up E2MOM x 14min 1 Hang Power Clean to 1 Front Squat to 1 Shoulder to Overhead* 6min AMRAP: 6 Hang Cleans 155/105 RX+185/125 MRX115/75 3 Front Squats1 Shoulder to Overhead9 Box Jumps or Step-Ups 24/20” RX+30/24 MRX 20/18 Core & Shoulder Development 10 Skin the Cats10 Double KettleBell Bottoms Up Press (ea arm) 1min […]

For Time: (5min hard cap) 50 Calorie Row or 50 Calorie Bike or 600m Run REST 2min from Hard Cap 13min AMRAP: 30 Double Unders10 Left Arm Dumbbell Snatch 50/35lbs MRX 35/20 5 Left Arm Dumbbell Push-ups (Left hand on DB) 30 Double Unders10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20 5 Right Arm Dumbbell Push-ups (Right hand on DB) Core &

“Getty Up & Grace” by DB For Time: (25min cap) 8 Clean & Jerks 135/95 RX+165/115 MRX 95/65 800m Run/Row/ or 2k Bike 6 Clean & Jerks600m Run/Row/ or 1.5k Bike 4 Clean & Jerks 400m Run/Row/ or 1k Bike2 Clean & Jerks200m Run/Row/ or 0.5k Bike 10 Clean & Jerks *Compare to 17 Oct 20* Handstand Walk Development 5 Wall Walks10 Shoulder Taps

Back Squat Build Up 5 Reps E3MOM x 15min **Building Up to a 5RM* 3 Rounds For Time: (12min cap)6 Overhead Squats 75/55 RX+95/65 MRX 55/35 12 Front Squats6 Bar Facing Burpees24 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ Squat & Pistol Development 18 Cossack Squats Legs (each leg) 18 Pistols or Progressions (each

“Tricky Tabata” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/12kgs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75 Rest 2 minute/rotate Tabata Toes to Bar Rest 2 minute/rotate Tabata Kettlebell Goblet Step-Ups 30/24/20/18/12″ Rest 2 minute/rotate Tabata WallBall Sit-Ups (unanchored) 20/14/10lbs Rest 2 minute/rotate Tabata Over the Bar Burpees

“The LYON” 5 Rounds For Time: (25min cap)7 Squat Clean 165/115 MRX 115/75 7 Shoulder to Overhead7 Burpee Chest to Bar MRX Burpee Pull-Up REST 2min After Each Round Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the

“KettleBell Killed the Rocket Man” by DB For Time: (30min cap) 10 Kettlebell Swings 24/16kgs RX+ 32/24kgs MRX 20/12kgs 30 Goblet Squats 600m Rocket RUN15 Kettlebell Swings 25 Goblet Squats500m Rocket ROW or 1.2k Bike 20 Kettlebell Swings20 Goblet Squats400m Rocket RUN25 Kettlebell Swings15 Goblet Squats300m Rocket ROW or 0.7k Bike 30 Kettlebell Swings10 Goblet Squats200m Rocket RUN *compare to

Bench Press Drop Sets E4MOM x 4sets 5 Bench Press at 75 – 85% *immediately when finished, strip weights to approximately 50% and Max Reps Bench/burn out.* 6min AMRAP: 6 Barbell Push-Ups9 Hang Power Snatch 95/65 RX+115/75 12 Wallball Sit-Ups 20/14 MRX 20/10lbs REST 3min 3min AMRAP: 3 Barbell Push-Ups6 Hang Power Snatch MRX 75/55

Sumo-Dead Build Up 5 Reps E3MOM x 15min **Building Up to a 5RM* 3 Rounds For Time: (20min cap)400m Run/Row or 1km Bike6 Sumo Deadlifts 315/215lbs MRX 225/175 11 Toes to Bar5 Sumo Deadlifts REST 2min After Each Round Deadlift Development & Stretching 15 Left Leg Left Arm One Leg Kettlebell Deadlifts 15 Hip Extensions30sec Butterfly Stretch x

“Brothers in Arms” by DB 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar4 Handstand Push-Ups MRX Hand Release Push-Ups8 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kg 12 Deadlifts 155/105lbs RX+ 185/125 MRX 115/759 Hang Power Clean6 Shoulder to Overhead *Compare to 13 Oct 20* 6min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2