Welcome to October!!! Is it really October already? Weren’t we just doing Murph on Memorial Day!? Thankfully, the weather has finally caught the memo and things are starting to cool down!
It should be an exciting month with paintball next weekend and a costume WOD toward the end of the month! Just beware of candy…it’s lurking out there. Don’t let it kill your gainzzz…just remember moderation & macros 😉
Here’s your look ahead into the 1st week of October…
Monday – Today we deadlift & strict KB press! Sets of 4 on DL & 6 for KB presses. You then have 3 rounds each for time of a short row plus wallballs & KB swings with some rest! Be ready to go hard each round!! Happy Monday!
Tuesday – We start with 6 sets of push press, working up to something heavy! Then our metcon is a little gymnasty with 3 rounds of strict HSPU, pull-ups and running.
Wednesday – Back Squat day! Superset with inverted (if you’re able) ring rows. Sets of 8 for your squat, sets of 10-15 for your rows. Afterwards, prepare to pace out 12 mins of burpees, kb lunges & DU!
Thursday – Get ready for some conditioning! Rowing, running & push-ups await, so bring your lungs!
Friday – All the Clean & Jerk’s today!! First, 10 sets every 2 minutes working up to a heavy 1 rep clean & jerk. Then, Grace!! If the RX weights for Grace are more than about 60% of your 1RM, definitely plan to scale!
Saturday – How do burpee box overs & front squats sound for breakfast!? Grab a partner, we’ll see you at 830 or 930!
Sunday – A little snatch grip deadlift, snatch balance & good mornings to cap off the week.
Hope you had a great weekend!! We’ll see you at the box!
