Tom Roth 10/2/25 Tom Roth 10/2/25

Friday, October 3

Workout

Sumo Deadlift

3-3-3-3-3-3-3

Tom Roth 10/1/25 Tom Roth 10/1/25

Thursday, October 2

Rest day or make-up day

Tom Roth 9/30/25 Tom Roth 9/30/25

Workout

For time:

20/15 cal row
50 sit-ups
20/15 cal row
40 sit-ups
20/15 cal row
30 sit-ups
20/15 cal row
20 sit-ups
20/15 cal row
10 sit-ups

Tom Roth 9/29/25 Tom Roth 9/29/25

Workout

Every minute on the minute for 20 minutes of:

3 thrusters

Tom Roth 9/28/25 Tom Roth 9/28/25

Workout

“Helen”

3 rounds for time of:

400m run
21 kettlebell swings (53/35 lb)
12 pull-ups

Tom Roth 9/27/25 Tom Roth 9/27/25

Rest day or make-up day

Tom Roth 9/26/25 Tom Roth 9/26/25

Workout

For load:

Hang squat clean
5-5-3-3-3-1-1-1-1

Tom Roth 9/25/25 Tom Roth 9/25/25

Workout

For time:

50 double-unders
12 snatches (135/95 lb)
50 double-unders
9 snatches
50 double-unders
6 snatches
50 double-unders
3 snatches

Tom Roth 9/24/25 Tom Roth 9/24/25

Workout

As many rounds as possible in 20 minutes of:

25 ft walking lunge
25 ft bear crawl
1 rope climb

Tom Roth 9/23/25 Tom Roth 9/23/25

Rest day or make-up day