Like clockwork, the heater went on at our house this past week and I am SO not ready. We will try to hold off on turning on the heat in the gym (except the days that Coach Kay is there hahaha…) and we have some nice days forecast this week–which is good ‘cuz we have some days of running!
October is gonna be fun! We have the work day on Oct. 11, our 7 a.m. and 4 p.m. schedule on Indigenous People’s Day, and some fun stuff on Halloween including deck of cards!
Workouts:
Monday: 5 Rounds For Time: 2 Rope Climbs, 10 Toes-to-Bars, 20 Overhead Walking Lunges (25/15 lb plate), 200 meter Run (wear long socks!)
Tuesday: Push Press for Max 3
Wednesday: For Time: C2 Bike 1000m, 40 Burpees, 40 Step-ups 20″-50#, 16″-35#, 40 GHD Hip Extensions, 1000m Ski Erg
Thursday: 10 Rounds for Time of: 1 L-Pull-up, 3 Strict Pull-ups, 5 Kipping Pull-ups, or 1 Bar Muscle-up, 3 Chest to Bar Pull-ups, 5 GHD Sit-ups or 1 Ring Muscle-Up, 3 Ball Ups, 5 Toes through Rings
Friday: Elizabeth 21-15-9 for time of: Power Cleans 135/95 and Ring Dips
Saturday: Max Wall Balls in 16 Minutes: Teams of 3: Run 200m, Partner Wall Ball Shots, before the 4th and the 7th rotations the team accumulates 2 minutes in an L-Hang
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