101121-101521

Monday (Oct 11th)

WORKOUT:

15:00 AMRAP 200 Meter Run

12 Hang DB Clean and Jerks @50/35lbs

18 Wall Balls

FINISHER:

3 Rounds:

12 DB Bent Over Row

12 Banded Lat Pull Down

3 Muscle-Up

Tuesday (Oct 12th) STRENGTH: Deadlift 5 Reps @63% of 1RM

WORKOUT: For Time w/Partner: 100 Cal Bike 100 Deadlifts @225/155lbs 100 Cal Bike 50 Wall Walks *30:00 Time Cap

Wednesday (Oct 13th) STRENGTH: Bench Press 5 Reps @65% of 90% 5 Reps @75% of 90% Max Reps @85% of 90% *Percentages based off your 90%, so take 90% of your max and use that for the percentages listed above! WORKOUT: 10:00 AMRAP 5 Power Cleans @205/145lbs 10 TTB

Thursday (Oct 14th) STRENGTH: Split Jerk 3-2-1-1-1 *Work up to a heavy single for today! WORKOUT: For Time: 50-40-30-20-10 Cal Row 25-20-15-10-5 HSPUs **18:00 Time Cap

Friday (Oct 15th)

STRENGTH:

Back Squat

3 Reps @70% of 90%

3 Reps @80% of 90%

Max Reps @90% of 90%

*Still working with the Wendler program, base percentages off 90% of 1RM.

3 Rounds For Time:

15-12-9 Muscle Ups

20 Cal Bike

80 Double Unders

Rest 2:00 bt Rounds