Friday October 2, 2026

Warmup

1:30 bike/row or 2 laps

10 Lunges

10 Speed skaters

10/side Front raises

10/side Lateral raises

10/side RDL

10 Glute bridges

Mobility

Wall hinge stretch :30

Thread the needle :30/side

Skill/Strength

#1

3 rounds:

Laps 2/2/2 or Carry 1/1/1 or Row 300m/300m/300m

Bench Press 5/10/15

Rest

#2

3 rounds:

Laps 2/2/2 or Carry 1/1/1 or Row 150m/150m/150m

Deadlift 5/10/15

Choose your own barbell weight for each, something moderate to heavy. 

Carry is double KB or sandbag (not on shoulder).

Two distinct workouts.  Write your time and weight for both.  Rest about 1:1 between.

Stagger start or do in groups so everyone has a spotter on bench. 

F:  light dumbbell bench; light double dumbbell deadlift

P1/P2:  as written

BF:  minimum 185/115 bench; minimum 255/175 deadlift; minimum 70/45 KB and 100/70 sandbag; you must carry or row (no running, obvious reasons)

WOD

15 kb swings

20 pushups

15 kb swings

25 pullups

15 kb swings

25 wallballs

15 kb swings

20 burpees                                                  

Optional, and if time permits.