19
Oct 2017

Thursday 10/19/17

 

Warm-up

4 Rounds

A1) Hollow Holds :20 Rest :20

A2) Supermans :20 Rest :20

 

12 Min. AMRAP

6 Power Snatch (95/65)

8 OH Squats (95/65)

20 Double Unders

18
Oct 2017

Wednesday 10/18/17

 

For Time:

Run 800 Meters

70 Alternating Pistols (100 air squats)

60 KB Swings (53/35)

50 T2B (75 sit-ups)

60 SA Weighted Front Rack Lunges (53/35)

70 Burpees

Run 800 Meters

17
Oct 2017

Tuesday 10/17/17

 

5 Rounds (not for time)

10 Strict Pull-ups

10 Strict Push-ups

 

EMOM x 14 (alternating)

15 SDLHP (75/45)

15 Push Press (75/45)

16
Oct 2017

Monday 10/16/17

 

Back Squats

10-10-10

 

3 Rounds

Run 200 Meters

21 Wallball Shots (20/14)

15 Box Jumps (24/20)

9 Power Cleans (135/95)

15
Oct 2017

Sunday 10/15/17

 

"Sunday Surprise"

14
Oct 2017

Saturday 10/14/17

 

20 Min. EMOM (alt.)

150 Meter Run

15 KB Swings (70/53)

30 Walking Lunges

30 Push Press (45)

13
Oct 2017

Friday 10/13/17

 

For Time:

40 Cal Row

40 Wallball Shots (20/14)

30 Box Jumps (24/20)

30 Wallball Shots (20/14)

20 CTB

20 Wallball Shots (20/14)

1000 Meter Run

12
Oct 2017

Thursday 10/12/17

 

5 Rounds

12 Deadlifts (135/95)

10 Burpees

9 Hang Power Cleans (135/95)

150 Meter Run

6 STO (135/95)

11
Oct 2017

Wednesday 10/11/17

 

For Time:

Run 200 Meters

18 Thrusters (135/95)

18 T2B (20 sit-ups)

Rest 1 Min.

 

Run 300 Meters

12 Thrusters (135/95)

12 T2B (20 sit-ups)

Rest 1 Min.

 

Run 400 Meters

9 Thrusters (135/95)

9 T2B (20 sit-ups)

10
Oct 2017

Tuesday 10/10/17

 

Sumo Deadlift

3-3-3-3-3

 

5 Rounds

15 Russian KB Swings (70/53)

30 Double Unders