October 2023

6:30-9 am AngieFor time:100 pull-ups100 push-ups100 sit-ups100 squats Scale:60/60/100/100Or50 each, scaled movement

Complete as many rounds as possible in 23 minutes: 16 shuttle runs (each 25-ft length is 1 rep)9 bar-facing burpees3 power cleans ♀105 lb ♂ 155 lb Scale:Complete as many rounds as possible in 23 minutes: 16 shuttle runs (each 25-ft length is 1 rep)9 bar-facing burpees3 power cleans ♀55 lb ♂ 75 lb

6:30-9 am Split jerk5-5-3-3-3-1-1-1-1

6:30-9 am 3 rounds for time of:30 dumbbell snatches30 toes-to-bars ♀25-lb DB ♂ 35-lb DB Scale:3 rounds for time of:20 dumbbell snatches20 hanging knee raises ♀10-lb DB ♂ 15-lb DB

8-9 am Back squat5-5-5-5-5

6:30-9 am For time:50 shuttle runs (1 rep = 50 ft)10 belt pulls25 bench presses10 belt pulls50 shuttle runs (1 rep = 50 ft) ♀ 105 lb ♂ 155 lb Scale:For time:30 shuttle runs (1 rep = 50 ft)7 rope climbs, lying to standing25 bench presses7 rope climbs, lying to standing30 shuttle runs (1 rep

6:30-9 am 5 rounds for total reps and L-sit hold seconds of:Thrusters, 15 secondsRest 45 secondsL-sit hold, bent at the knee, 15 secondsRest 45 seconds ♀ 75 lb ♂ 115 lb Scale:5 rounds for total reps and L-sit hold seconds of:Thrusters, 15 secondsRest 45 secondsPlank hold, 15 secondsRest 45 seconds ♀ 35 lb ♂ 45

6:30-9 am 3 rounds for time of: Row 500 meters21 burpeesRun 400 meters Scale:3 rounds for time of:Row 350 meters12 burpeesRun 200 meters

8-9 am Complete as many rounds as possible in 5 minutes:30 double-unders5 power cleans ♀ 75 lb ♂ 115 lb Scale;Complete as many rounds as possible in 5 minutes:30 single-unders5 power cleans ♀ 35 lb ♂ 45 lb

6:30-9 am ChelseaEvery minute on the minute for 30 minutes perform: 5 pull-ups10 push-ups15 squats If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.