Make sure you  show up prepared to squat as we enter the 4th week of our squat program. If you miss it, make it up at some point during the week as we will build we over week as we get better at utilizing the RPE scale.

Monday October 9, 2017

Back Squat

5  @ 8

5 @ 8

5 @ 9

5 @ 9 (Load drop)

5 @ 9 (Load drop)

then,

“Fran” Lite

21-15-9

Thrusters 75/45lbs

Pull Ups

*7min Time Cap

Tuesday October 10, 2017

Strict Press

3-3-3-3-3

then,

4 RFT

20 Russian KBS 70/53lbs

20 Push Ups

20 Reverse Lunges

400m Run

*20min Cap

Wednesday October 11, 2017

Every other minute for 10 minutes:

50DUs

Max Power Cleans 165/115lbs

-Rest 2min-

Every other minute for 10 minutes:

12/9 Cal row

Max Power Snatches 165/115lbs

Thursday October 19, 2017

20min AMRAP

50 ft shuttle run

15 Burpee box jump overs 24/20 in.

100 ft shuttle run

15 TTB

Friday October 20, 2017

Close Grip Bench Press

5-5-5-5-5

then,

For time:

Buy-in – 40 Back Rack Lunges 135/95lbs

then,

400m Suitcase carry – Left arm 70/53lbs

1 min Hollow body hold

400m Suitcase carry – Right arm 70/53lbs

1 min Arch Body hold

then,

Cashout – 40 Back Rack Lunges 135/95lbs

Saturday October 21, 2017

“300”

For Time

25 Pull-Ups

50 Deadlifts 135/95 lbs

50 Push-Ups

50 Box Jumps 24/20 in

50 Floor Wipers

50 KB or DB Clean-and-Press 35/26lbs (Alternating Arms)

25 Pull-Ups

Sunday October 22, 2017

Spell Your First and Last Name as many times as you can in 25 minutes:

A = 50 DUs

B = 20 Sit ups

C = 30 Air squats

D = 15 Push ups

E = 1 min Wall sit

F = 10 Burpees

G = 20 Pull ups

H = 20 Air squats

I = 30 DUs

J = 15 Sit ups

K = 10 Push ups

L = 2 min Tall plank

M = 20 Burpees

N = 25 Burpees

O = 40 DUs

P = 15 Pull ups

Q = 30 Sit ups

R = 15 Push ups

S = 30 Burpees

T = 15 Air squats

U = 30 Pull ups

V = 3 min Hollow body hold

W = 20 Burpees

X = 60 DUs

Y = 10 Sit ups

Z = 20 Push ups