Oct. 28 – Nov. 2

Monday:

Building – Clean Complex + Push Press + Push and Pull for rounds (involves burpees & Row)

Foundation – Back Squat + Pull Up + Full Body strength work

Tuesday:

Building – Max aerobic power circuit

Foundation – Long aerobic circuit

 

Wednesday:

Building – Rest

Foundation – Deadlift + Full Body strength circuits + Row

 

Thursday:

Building – Snatch +  Back Squat + Spooky Push-up & Airdyne pairing

Foundation – Rest

 

Friday:

Building – Intense Max Aerobic Power – Full Effort = Full Victory

Foundation – Good morning + Full body strength + Row Sprints

 

Saturday:

Building – Clean & Jerk + Gymnastic skill EMOTM (Muscle Up,HSPU,Ring Dip etc…)

Foundation – Max Aerobic power intervals

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