ABCDEFGH
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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TemplateBS Priority (Int)
Int: ft. Single Leg Challenge
Torque Tank / AB - Buy-Out		Power Snatch
MC: ft. Pressing & Inversion
Pressing Accessory
Shoulder Health		PC + FS + Jerk
Int: Hanging Gym (Power)
Engine Touch (ft. Pacing)		(recovery)
mvmt & mobility + aerobic

Hip Flexion
Quad Care
T-Spine		BS + FS
Aerobic Int: ft. Push-Pull
--LLRC, Horizontal Pressing
Accessories
Joint Health		SN Strength
The Name Game		(rest)
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Oct -31Oct-31

4 Rounds @ Warm-Up Pace
-10 Cal AB
-8 90-90 Hip Rotations
-6 Air Squat @5551
-4 Pausing Cossack Squats
+
McGill Bird Dog (3 x 3ea)
+
A. Back Squat (5 x 6) @ 70-73%
*rest 3:00
+
B. 5-7 Sets:
-12 Cal Row
-8 DB Box Step-Up 24" - 50/H
-12 Cal Row
(rest 1:1 b/w)
+
C. E5M x 3 Sets:
-15c AB
-Max Meter Tank Push, Until 1:00 Mark
+
-5min Flush AB
-2:00 Couch Stretch
-2-4min Foam Roll Quads		Nov-1

A. ZOAR SN Warm-Up
*ski for part 1
B. Power Snatch (7 x 1.1.1) 74%
+
C. AMRAP 12:00 @ 85-90% Effort
-12 BFB
-12 DL 205lb
-1...2...3.. HSW (25ft Lengths)
+
D. Deficit Push-Ups (3 x AMRAP-2-3)
*rest 90s
E. Sorenson Hold (4 x 30s)
F. Banded Shoulder Health Routine		Nov-2

EMOM 12
1) 30s Row @ Smooth Pace
2) 5 RDL + 5 Bent Row + 5 FS + 5 sPress; emtpy bar
3) 20s Squatting Groin Stretch + 20s Elevated Cat Pose
4) 4 BJ/SD 30" - from seated
+
A. [15:00 Clock] Build to Heavy Complex
-PC + 2 FS + 2 Jerk
+
B. E4M x 4 Sets:
-8 Shuttle Run (2x25ft=1)
-12 BJO 24"
-Max RMU, Until 2:00 Mark
*break RMU once, goal is to increase reps / set
+
C. E4M x 4 Sets:
-15 Cal AB
-Max Meter Row in Remainder
*must increase row distance each set or terminate the workout
+
D. 5:00 Walk with Breath Sync
E. Hip Flexor Mobility Checklist
F. NSDR Script Choice (after showering)		Nov-3

(Recovery)

10:00 AB @ Zone 1
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A1. Lizards Stretch (3 x 0:45 / side)
A2. Supine Hamstring (3 x 0:45 / side)
A3. Seated L-Sit Hold (3 Tough Sets)
B. Standing SL Knee Extension (5 x 5ea)
C1. Banded TKE (3 x 20 ea)
C2. Saddle Pose (3 x 60s)
D. Seated Biceps Stretch (3 x 45s)
E1. T-Spine Opener (3 x 30s)
E2. Supinated Dead Hang (3 x 30s)
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30:00 Clock
-3:00 Zone 1 - Choice Erg
-2:00 Choice Mobility 		Nov-4

Move Through...
-3:00 AirBike @ Easy Pace
-Hip Flow Sequence (x4 / element)
-3:00 AirBike @ Easy Pace
-Squat Sequence 1.0
-3:00 AirBike @ Easy Pace
-Squat Sequence 2.0
+
Star Side Plank (3 x 20s / side)
*building back squats after each
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A. Back Squat (4 x 3) 80%
B. Front Squat (4 x 2) 85%
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C. For Time @ High Effort
-2 LLRC
-15 Hang Clean & Jerk 95lb
-2 LLRC
-15 Hang Clean & Jerk 95lb
-2 LLRC
*go for it in the second set of HC&J and see if you can hang on!
+
D. Banded Bicep Curls (3 x 40)
E. Banded Face Pull (3 x 15)
F. Knee Health Routine		Nov-5

Movement Prep
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E90s x 12 Sets:
-1 Sq Snatch @ 85-87%
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Rehearsal
+
The Riddler
-27 Shuttle Run
-21 Line-Facing Burpee
-15 DL 315
-Rest 60s-
-15 DL 315
-21 Line-Facing Burpee
-27 Shuttle Run
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5min Cyclical Flush
5-10min Mobility

Nov-6

(Rest)