October 2025

Strength Complex (20 min) Every 3:00 × 5 sets → 2 Strict Press + 2 Push Press + 2 Push Jerk Beginner: Seated DB Press Intermediate: Light/mod barbell (~65–75%) Advanced: 75–85%, focus on clean hip timing

Workout (34 min) Teams of 2–3 AMRAP 1 – 8 min (Sprint): 6 Burpee Box Jumps, 8 DDB Thrusters (50/35#ea), 12 Sit-Ups Rest 4 min AMRAP 2 – 10 min (Grind): 10 KB Swings (53/35#), 10 KB Step-Back Lunges, 200m Run Rest 3 min AMRAP 3 – 6 min (Sprint Finish): 6 Pull-Ups, 8 Push-Ups,

Skill Block 3 Stations (rotate every ~6 min): Rope Clamp Mechanics (lying and standing) Partial Ascents + Controlled Descents Spanish wrap + j hook Workout (12 min) AMRAP 12: 2 Rope Climbs (15’) 10 Alt DB Snatch (50/35#) 200m Run Scaling: Beginner: Lying rope pulls or 2 rope-seated pulls Intermediate: 1 full climb / round

Strength Part A (20 min) Every 3:00 × 5 sets – Front Squat 3 reps @ 70–80% Beginner: Goblet Squat (3–5 reps, focus on posture) Intermediate: Build from Week 1–2 back squat base (~70–75%) Advanced: 70–80%, optional 2-sec pause on first rep Strength Part B / Accessories (20 min) 3–4 Rounds: 10 Bulgarian Split Squats

Hoosiers Outrun Cancer 5K Community fundraiser event. Warm-up together, group 5K run, mobility/cool-down post-run.

Strength Part A – Power Clean Complex (20 min) Every 3:00 × 6 sets – 1 Power Clean + 1 Hang Power Clean + 1 Front Squat Beginner: Technique focus, 5 reps at light load Intermediate: Build to 70–75% Advanced: 75–85% across Part B – Accessories (20 min) 3–4 Sets: 10–12 Weighted Step-Ups / leg

Workout – EMOM 20 Min 1: 250m Row Min 2: 12/10 Cal Bike Min 3: 10 Box Jumps (24/20”) Min 4: Rest Scaling: Beginner: 150m Row, 8/6 Cal Bike, 6 Step-Ups Intermediate: 200m Row, 10/8 Cal Bike, 8–10 Box Jumps (20/16”) Advanced: Rx as written, hold pace