1
Oct
Monday, October 2, 2023
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | 3RM Bench Press | |
| Wednesday | Bodybuilding Pull, Gymnastics Push | 5:45 PM – Core Flex |
| Thursday | Deadlift | |
| Friday | Overhead Stability, Gymnastics Pull | |
| Saturday | Squad WOD | |
| Sunday | Conditioning Intervals |
Strength
Every 3:00, 5 Sets
2 Back Squats
1-2) 80-85%
3-5) 85-90%
FX:
4 Back Squats
1) 70-75%
2-5) 75-80%
Superset Accessory (3+ out of 5 sets)
10/10 90/90 Hip Internal Rotation Lift Offs
Conditioning
AMRAP 9
250/200m Row (FX: 200/150m)
20 Box Jump Overs (24/20)
10 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+: Alternating Pistols)