Wed Oct 14

Train/Move
60 Alternating Pistols (or seated pistols)
50 Wallballs @ 20/14
40 Chest-to-bar Pull-ups
4 Legless Rope Climbs (or 8 Seated)
Rest 4 Min
Repeat with:
30-25-20-2 Reps

Warm-up
1 Min Cardio
Banded Monster Walks
16 Banded Barbell Good Mornings
40 Walking Lunges

Strength
3 Deadlifts @ 65%
Every 2 Min x 4 Sets

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Stimulus
Strength: deload deadlifts; fast on the way up, slow on the way down, focus on trunk stability and balance

Train/Move: option to do a 20 Min AMRAP of:
6/6 Lunges
10 Wallballs
8 Ring Rows
6 Knee-raises/Abmat Sit-ups
1 Min Rest

Games Prep
16 Min Alternating EMOM:
1) 8 Bulgarian Split Squats @ RPE 7-8 (Right Leg)
2) 8 Bulgarian Split Squats @ RPE 7-8 (Left Leg)
3) 12 Bench Seated Oblique Crunches (Right Side)
4) 12 Bench Seated Oblique Crunches (Left Side)

3 Sets: 1 Min Sandbag Bear Hug @ RPE 8.5, 2 Min Rest b/w sets

10 x 5 Bench Press @ 60%, 1 Min Rest b/w sets

3 x 12 Incline Bench Press @ RPE 8, 1.5 Min Rest b/w sets

3 x 10-12 Seated DB Strict Press @ RPE 8, 1.5 Min Rest b/w sets

3 x 15-20 DB Delt Flys (to failure), Rest 1 Min b/w sets

3 Sets:
10-12 DBL DB Bicep Curls
15-20 Rolling DB Skull Crushers
Rest 1 Min b/w sets

For Time:
40 Burpees
200m Farmers Carry @ 35/25
20 Burpees
100m Farmers Carry

Wednesday Weightlifting
1-3 Sets:
10 Seated DB Arnold Press
10-15 Banded Glute Bridges
20 Front Plank Shoulder Taps
5/5 KB Windmill

3 Sets: 2 Muscle Clean + 2 Tall Clean + 2 Front Squats + 2 Strict Press + 2 BTN Push Press

2 (2 Block Clean + Jerk @ 78%)

EMOM x 5: 1 Block Clean + 1 Jerk @ 78-82%

3 x 5 Block Clean Pulls @ +5-10kg

Front Squats:
1 x 6 @ 70%
2 x 2 @ 73%
2 x 2 @ 77%
2 x 1 @ 80%
1 x 4 @ 75%