Friday 10/17/2025

Strength 
Back Squat 1x1
Build to a new 1RM Back Squat

WOD
"Crisp Mornings"
For Time:
21-18-15-12-9
Calorie Row
Double Kettlebell Front Rack Lunge Steps (53s/35s)
Women Calories: 16-14-12-9-6

Thursday 10/16/2025

Strength 
Clean & Jerk 1x1
Build to a new 1RM in the Clean & Push Jerk OR Clean & Split Jerk (athlete’s choice)

WOD
"Harvest Moon"
Every 1:00 (10:00)
10 Toes to Bar
10 Push Press 95#/65#
*Score is slowest set

Wednesday 10/15/2025

Accessory 
Gymnastics - Pulling (Week 8)
Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Ring Rows
Level 2: Kipping Ring Pull-ups
Level 3: Ring Muscle-Ups
* If you did not complete the max test on September 4th, instead do 40-50 seconds of work.

WOD
"Bonfires and Hayrides"
For Time:
3 sets
12/10 Calorie Air Bike
6 Bar Muscle Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 -
3 sets
12/10 Calorie Air Bike
6 Burpee Pull Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-

Tuesday 10/14/2025

Strength 
Deadlift 1x1
Build to a new 1RM Deadlift

WOD
"Golden Hour"
8:00 AMRAP
12 Dumbbell Deadlift (50s/35s)
48 Double Unders
-Rest 2:00 between AMRAPs-
8:00 AMRAP
8 Dumbbell Bench Press (50s/35s)
8 Box Jump Overs 24"/20"