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824 Hollywood Way, Burbank 91505
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Thursday, October 17

10 17

WARMUP
3 RNDS
8 SQ
6 tuck jump
10 pass thru
5 handstand

STRENGTH
Any two movements

WORKOUT

4 min AMRAP
Cal Row Or burpees

   at 5:00
4 min AMRAP
10 DB Snatch 50/35
10 Abmat Situps
 
 at 10:00
4 min AMRAP
Box Jumps 24/20

  at 15:00
4 min AMRAP
burpees
    or
1k run

BONUS
4 rnds
8 Peterson Stepups   (ea/s)
10 Clamshells    (ea/s)
10 Deadbugs     (ea/s)

Wednesday, October 16

10 16

WARMUP

8 minutes  
30 sec  Deadhang Hold
10-15m  Walking Lunge
10  PVC Passthroughs
10m  Inch Worms
5  Leg Swings (ea/s/way)
5  Box Jumps   (higher every round)

BUYIN
5 RNDS
100m run
6 turkish getups


WORKOUT
20 min AMRAP     - goal 10+
4 Jumping CTB  Pullups
6 Burpee Box Jumps 24/20
10 Wallballs      20/14

BONUS

CORE
40 Banded Wood   Chops  (ea/s)
3:00 Russian Twist
20 Bird Dogs (ea/s)

Tuesday, October 15

10 15

WARMUP
200m Jog
200m Run

then

3 rnds
4 burpees
10 pass thru
20 arm swings
10 tuck jump



BUYIN
12 min
 Accumulate 4-6 Sets
4 Hang Power OR POWER Snatch

WORKOUT
ALTAP - goal under 12 min
21 Power Snatch  65/45
 60 Doubleunders  OR
       100  Singleunders
18 Power Snatch
 50 Doubleunders  OR
           80 Singleunders
15 Power Snatch
 40 Doubleunders  OR
           60 Singleunders
12 Power Snatch
 30 Doubleunders  OR
           40 Singleunders
9 Power Snatch
 20 Doubleunders  OR
           20 Singleunders

BONUS

3 rnds
10 Y-T-W
10 Wall Slides
10 Single-leg Glute Bridges (ea/s)
    Rest 1:00
 

Monday, October 14

10 14

WARMUP
10 MIN
100M RUN
10 BX DIP Pushdown
12 One-arm Kb Swings (light) (6 ea/s)
3 Yoga Pushups
10 DBL UNDER (attempts)


BUYIN
Accumulate 4-6 Set

1-3 Strict Pullups
   +   2-5 Ring Dips

OR

5 Scap Pullups 1s 2 top
3-8 Bench Dips
10-20 sec Ring Stabilize

WORKOUT
15 min
6 slap Pushups
9 Deadlifts  135/95
12 Air Squats
150m shuttle run

BONUS
3 rnds
10 Deadbugs           (ea/s)
10 Turkish Situps    (ea/s)
10 Single-leg Deadlifts    (ea/s)

Thursday, October 10

10 10

WARMUP

3 rnds
100M run
10 passthru
6 burpees
5 handstand
rotator prehab

BUYIN

Kb Snatch Review
15 Russian KbS
12 Single-arm KbS
10 Single-arm KbS w/pull at top
2:00 Kb Snatch Practice

then

     Doubleunder Review
1:00 Singleunders
1:00 Singleunder w/Doubleunder Bound
1:00 Penguin Jumps
2:00 Doubleunder practice

WORKOUT
65 Burpees
  50 Box Jumps 24/20
    30 Kb Snatch 53/35 (15 ea/s)
150 Doubleunders
    50 Russian KbS
  50 Box Stepups
800m Run

[CHECK EMAIL FOR SCALING]

BONUS

2:00-4:00 Each
Calf Smash    (ea/s)
Hamstring Smash & Floss    (ea/s)
Glute Smash & Floss    (ea/s)
Seated Straddle


Wednesday, October 9

10 9

WARMUP 
8 MIN
3-5 Yoga Pushups Slow
5 Wall Squats in OHS position Slow
5 Db Press + OH Reverse Lunge (ea/s)


BUYIN
15 MIN
Accumulate 4-7 Sets
5 Overhead Squats
   Building


WORKOUT
ALTAP
10-9-8-7-6-5-4-3-2-1
• Overhead Squat   65/45
• Burpee over Bar
• Wallball   20/14

BONUS

3 RNDS 
8 Peterson Stepups       (ea/s)
10 Side Plank Hip Abductions   (ea/s)
10 Single-leg Deadlifts  (ea/s)

Tuesday, October 8

10 8

 WARMUP
8 minutes  
30 sec  Glute Bridge March
10  Russian KbS
30 sec  Bird Dog
8  Kb Halo ea/way
30 sec  Dead Bug

BUYIN
12 MIN
Accumulate 4-7 Sets
3 Hang Power Cleans
    Building

WORKOUT
12 MIN
9 Power Cleans  95/65
6 Toes to bar

Every 2:00=   100m Shuttle

BONUS
4 RNDS
bike/Row/Run
2:00 @60%
2:00 @70%
1:00 @85-95%
  REST 1:00 <50 nbsp="" p="" pace="" walking="">

Monday, October 7

10 7

 WARMUP
1:00 Squat Hold (full contact w ground)
10 Leg Swings (ea/way/s)

2 Rounds
15 Banded Lat Pull Down
10 Goblet Squats
10 Ring Rows
10 Db Press (ea/s)

BUYIN
2k run/row/bike

WORKOUT

3-5  Strict Pullups
    10 sec transition
10  Thrusters
          1:40 Rest

Each set increase thruster weight


BONUS

4 rnds
5 Jefferson Curls
10 Banded Wood Chops
30 sec Russian Twists
     Rest 30 sec

Thursday, October 3

10 3

WARMUP
10 min
10m Inch Worms
10m Duck Walks
10m Walking Lunges

BUYIN
2k tun/row

WORKOUT
5 rnds
10 Front Squat   95/65
200m run
20/15 Wallballs        20/14
30 Abmat Situps

BONUS

3 Rounds 
10 Cossack Squats (ea/s)
15 Frog Pumps   add weight as needed
10 Zottman Curls

Wednesday, October 2

10 2

WARMUP
3 RNDS
30 sec Arm Circles
10 Scap Pullups
30 sec Cat Cow
10 Press w/Barbell
10 Thoracic Rotations (ea/s)


BUYIN
15 MIN
Accumulate 4-7 Sets
5 Push Press  -  Building

WORKOUT
10 MIN AMRAP
15 Box Jumps     24/20
12 Push Presses 95/65
9 Burpee over Bar

BONUS
20 minutes  
400m Run/Jog
500m Row
30 Cal bike

Tuesday, October 1

10 1

WARMUP
3 RNDS

6 burpees
6 handstands
9 passthru
rotator prehab


BUYIN
8 minutes  
10 Pallof Press (ea/s)
 100m Shuttle Run
10 Wood Chops (ea/s)
 100m Shuttle Run
20 Arch-body Pulses

WORKOUT
6 rnds

1) Row/Bike/Sled/Run
2) Handstand Hold 
     →   Piked Handstand
3) Doubleunders→  Singleunders
4) Russian KbS  70/53    53/35

BONUS

4 Rounds  
10 Lying External Rotations (ea/s) w/1s hold at top
 12 Banded Face Pulls w/1s hold at top
 10 Scap Pushups slow

1:30 Calf Smash   R
1:30 Classic Calf Stretch   R
1:30 Calf Smash   L
1:30 Classic Calf Stretch   L