15
Oct
Monday, October 16, 2023
| Weekly Overview | Events/Classes | |
| Monday | Deadlift | |
| Tuesday | Strict Gymnastics | |
| Wednesday | Back Squat | 5:45 PM – Core Flex |
| Thursday | Strict Gymnastics | |
| Friday | Split Jerk | |
| Saturday | Squad WOD | |
| Sunday | Unilateral Push, Shoulder Health, Core |
Strength
Every 3:00, 5 Sets
Deadlift
1) 2 @75-80%
2) 2 @80-85%
3-4) 1 @85-90%
5) 1 @90-95%
FX:
1-2) 3 @75-80%
3-5) 2 @80-85%
Superset Accessory (3+ out of 5)
20 Tibialis Raises
Conditioning
EMOM 10
1) 17/13 Calorie Ski (FX: 15/11) (RX+: 20/15)
2) 17/13 Calorie Bike (FX: 15/11) (RX+: 20/15)
3-4) AMRAP
10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
15 Sit-Ups
5) Rest