Monday 21.10.25

Strength

Wendler Front Squat Week 2

Front Squat

1×3 at 70% 1RM
1×3 at 80% 1RM
1×3+ at 90% 1RM

Rest as needed between sets.
*15 minute time cap

Metcon

Rx/Scaled

AMRAP 10 minutes

10 Toes-to-bars
Handstand Walk, 20 ft

*Scaled: Knees-to-elbow; 30 seconds of Handstand walking practice OR 30 Handstand hold (with/without wall)

Cardio Freaks

3 rounds for time of:
25 Dumbbell Push Jerks, 50/35 lbs
50 Double Unders
25 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Double Unders

Tuesday 21.10.26

Metcon

Rx/Scaled/Masters

21-15-9 reps, for time of:

Power Clean, 95/65 lbs
Bar Facing Burpee

Rx: Rest 5 mins, then…

15-12-9 reps, for time of:

Power Clean, 155/105 lbs
Bar Facing Burpee

Super Fitness Robot time:
5:45 or less for the 21-15-9
4:45 or less for the 15-12-9

More Likely time:
9:30 for the 21-15-9
8:00 for the 15-12-9
(consider scaling if this seems unrealistic)

Wednesday 21.10.27

Metcon

Rx/Scaled/Masters

3 rounds for time of:

Run, 800 m
30 Wall Balls, 20/14 lbs
15 Ring Dips

Thursday 21.10.28

Strength

Wendler Deadlift: Week 2

Deadlift

1×3 at 70% 1RM
1×3 at 80% 1RM
1×3+ at 90% 1RM

Rest as needed between sets.
*15 minute time cap

Bench Press

3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
*10 minute time cap

Beach Work

3 rounds for quality of:

8 Alternating Dumbbell Bicep Curls
8 Dumbbell Lateral Shoulder Raises
8 Dumbbell Shrugs

* each side.
For quality

Cardio Freaks

AMRAP 20 minutes

20 Row Calories
15 Dips
10 Dumbbell Turkish Get-ups, 50/35 lbs

Friday 21.10.28

Metcon

Rx

5 rounds for time of:

6 Strict Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Dumbbell Walking Lunges, 70/50 lbs

Scaled

5 rounds for time of:

6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Dumbbell Walking Lunges, 35/25 lbs

Masters

Complete as many rounds as possible in 15 mins of:

Farmer Carry, 50/35 lbs, 200 m
10 AbMat Sit-ups
Row, 200 m