Saturday, October 14


ACTIVATION 3 Rounds: 400m Bike Erg 200m Run 1 Round of "Cindy" Rest 1:00 between rounds. Intentions are to start at a very light pace on the bike erg and run, with a gradual ramp up of intensity

THIS IS 40 (Time)

For Time: 400m Run, 40 Wallballs 20/14 400m Run, 40 Power Snatches 75/55 400m Run, 40 CTB Pull-Ups 400m Run, 40 Overhead Squats 75/55 400m Run, 40 Box Jump Overs 24/20 400m Run, 40 Thrusters 75/55 DESCRIPTION - Finishing off the weekend with a workout has a little bit of everything: cardio, weightlifting and gymnastics - We're going light and long today, with this workout likely lasting between 25-30 minutes to complete MODIFICATIONS RUN - 500 Meter Row - 1,000 Meter Bike Erg - 25/18 Calorie Assault or Echo Bike - Equal Meter Ski WALL BALLS - Jumping Air Squats - Single Dumbbell Goblet Squats - Medicine Ball Squat Cleans POWER SNATCHES - Dumbbell Power Snatches - Odd Object Ground to Overhead - KettleBell Swings - Slamballs CHEST TO BAR PULL-UPS - Reduce Reps - Chin Over Bar Pull-ups - Banded Strict Pull-ups - Ring Rows - Inverted Bar Rows - 20 Renegade Rows - Dumbbell Rows from Plank Position - Barbell Bent Over Rows OVERHEAD SQUATS - Front Squats - Single Arm Dumbbell Overhead Squats - Single Dumbbell Goblet Squats - Wallballs BOX JUMP OVERS - Standard Box Jumps - Jumping Lunges - Reverse Lunges THRUSTERS - 20 Double Dumbbell Thrusters - Dumbbell Goblet Thrusters - Odd Object Thrusters - Wallballs

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