Monday 10/21
"STRENGTH"
In 15 Mins Complete
5 Rounds of Complex
2 Strict Press + 2 Push Press + 2 Jerks
"CONDITIONING"
"Part - Ghost" (15 Mins)
4 Rounds for Max Total Reps
1 Min Row Cals
1 Min Burpees
1 Min Double Unders
1 Min Rest
Fitness: No Pushup Burpee / Single Unders
Tuesday 10/22
"STRENGTH"
E2MOM (8mins)
Set 1: 3 Squat Cleans
Set 2: 4 Squat Cleans
Set 3: 5 Squat Cleans
Set 4: Single Set Max Rep Deadlift
60-70% of 1RM
*Light to Mod Weight, Steady Pace, Grip Choice
"CONDITIONING"
AMRAP 12mins
5 Deadlifts (225/155)
15 Toes to Bar
25 Box Jumps (24/20)
Performance: (185/125), 10 Toes to Bar
Fitness: (135/95), 10 Hanging Knee Raises, 15 Box Jumps (16/12)
"FINISHER"
50 Supermans
Wednesday 10/23
"CONDITIONING"
Teams of 2 - Trade Reps
In 22 Mins Complete:
2500m Bike
60 Abmat Sit-ups
240Ft Single Arm Farmer Carry (70/44)
4 Wall Walks
1500m Bike
60 Abmat Sit-ups
240Ft Single Arm Farmer Carry (70/44)
4 Wall Walks
1500m Bike
60 Abmat Sit-ups
240Ft Single Arm Farmer Carry (70/44)
4 Wall Walks
In Remaining Time Max Rep Clean & Jerk (175/125)
*By 20min mark start Clean & Jerk
Thursday 10/24
"STRENGTH"
Min:0-3 10 Rep Front Squat @ 60 %
Min3-6: 8 Rep Front Squat @ 70%
Min 6-9: 6 Rep Front Squat @ 80%
"SKILL"
Tabata 10 Sec Work / 20 Sec Rest
8 Rounds: L-Hang / Bent Knee Hang
"CONDITIONING"
Each For Time:
1k Row
Rest 3 Mins
750m Row
Rest 3 Mins
500m Row
Friday 10/25
"STRENGTH"
In 12 mins Build to a Heavy for the Day:
2 Rep Snatch (any)
"CONDITIONING"
For Time:
20 Hang Power Snatch 95/65
40 Kettlebell Goblet Walking Lunge Steps (53/35)
60 Pull Ups
80 Air Squats
100 Russian Kettlebell Swings (53/35)
Performance:
20 Hang Power Snatch 75/55
30 Kettlebell Goblet Walking Lunge Steps (44/25)
40 Pull Ups
50 Air Squats
100 Russian Kettlebell Swings (44/25)
Fitness:
20 Hang Power Snatch 45/35
30 Kettlebell Goblet Walking Lunge Steps (25/15)
40 Ring Rows
50 Air Squats
75 Russian Kettlebell Swings (25/15)
Saturday 10/26
"CONDITIONING"
Teams of 2 - Trade Rounds
AMRAP 18mins
12 Wallball (20/14) (10/9')
12 Burpee to Plate (45)
12 Calorie Row
Performance:
10 Wallball (20/14) (10/9')
10 Burpee to Plate (25)
10 Calorie Row
Fitness:
8 Wallball
8 Burpee
8 Cal Row
Train Waco
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