Monday 10/14
"STRENGTH"
Every 2:00:
Set 1: 8 Rep Deadlift
Set 2: 10 Rep Deadlift
Set 3: 12 Rep Deadlift
Set 4: Single Max Rep Deadlift
Use 55-65% of 1RM
"CONDITIONING"
Open:
AMRAP 10 minutes:
10 Plate Deficit Push-Ups (25/15)
10 Medball Sit-ups (20/14)
10 Wall Balls (20/14)
Performance:
AMRAP 10 minutes:
10 Plate Deficit Push-Ups (25/15)
10 Medball Sit-ups (14/12)
10 Wall Balls (14/12)
Fitness:
AMRAP 10 minutes:
10 Push-Ups
10 Medball Sit-ups (12/10)
10 Wall Balls (12/10)
Tuesday 10/15
"STRENGTH"
In 15 minutes:
5 x 3 Power Clean and Jerk
"CONDITIONING"
4 Sets:
2:00 Max Calorie Row
1:00 Max Double Unders
REST 2:00
"FINISHER"
For Time:
50 V-Ups
Wednesday 10/16
Teams of 2. Trade Movements.
Open:
7 Rounds for Time:
7 Handstand Push-Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-ups
Performance:
7 Rounds for Time:
7 Handstand Push-Ups
7 Thrusters (95/65)
7 Knees to Elbows
7 Deadlifts (185/125)
7 Burpees
7 Kettlebell Swings (53/35)
7 Pull-ups
Fitness:
7 Rounds for Time:
7 Handstand Push-Ups
7 Thrusters (65/45)
7 Knees to Elbows
7 Deadlifts (135/85)
7 Burpees
7 Kettlebell Swings (35/25)
7 Ring Rows
Thursday 10/17
"CONDITIONING"
5 Rounds for Max Reps:
1:00 Max Bike Calories
1:00 REST
1:00 Single DB Box Step Overs (35/25 lbs.)
1:00 REST
"STRENGTH"
3 x 10 Bench Press (pick load)
REST 2:00
3 Sets:
10 Banded Hammer Curls
10 Banded Tricep Pushdowns
Friday 10/18
"STRENGTH"
Minutes 0-3: 10 Back Squats @ 60%
Minutes 3-6: 8 Back Squats @ 70%
Minutes 6-9: 6 Back Squats @ 80%
"SKILL"
8 Sets of :20 on / :10 off:
Strict Chin-Ups / Barbell Rows
"CONDITIONING"
Open:
For Time:
20-15-10-5
Alt. Single Arm Devils Press (50/35 lbs.)
Lateral Hops Over DB
Performance:
For Time:
20-15-10-5
Alt. Single Arm Devils Press (35/25 lbs.)
Lateral Hops Over DB
Fitness:
For Time:
20-15-10-5
Alt. Single Arm Devils Press (25/15 lbs.)
Lateral Hops Over DB
Saturday 10/19
"CONDITIONING"
Teams of 3.
AMRAP 7 minutes:
Max Calorie Row
15 Burpees
P1: Row
P2: Burpees
P3: Rest
Once a partner finishes the burpees, partners rotate movements.
REST 3:00
AMRAP 7 minutes:
Max Calorie Bike
15 Toes to Bar / Hanging Knee Raises
P1: Bike
P2: T2B
P3: Rest
Once a partner finishes the T2B, partners rotate movements.
REST 3:00
AMRAP 7 minutes:
Max Wall Balls (20/14)
Run 200m
P1: Wall Balls
P2: Run
P3: Rest
Once a partner finishes the run, partners rotate movements.
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