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100818-101218

October 7, 2018

 

Monday 100818

 

Strength

On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches 
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch
Minutes 12-13-14: 1 Squat Snatch

 

Workout

For Time: 
5 - 200's (1,000 Meter Run)
40 Ches to Bar Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

 

 

Tuesday 100918

 

Strength

Back Squat 
3×9 (70-74-78%)

 

5 Rounds For Time

15 Box Jump Overs

12 Lunges Overhead/Front Rack/ or Farmers Carry Hold

9 Toes to bar

 

Wednesday 101018

 

30-20-10:
Hang Power Clean (115/80)
Cal Row

 

Directly into…

 

10-20-30:
Deadlifts (205/145)
Calorie Row

Women complete (21-15-9, 9-15-21) on machines

 

Thursday 101118

 

Workout

AMRAP 12: 
2 Push Presses (115/80)
2 Toes to Bar 
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar 
4 Box Jump Overs (24/20)

Up by (2’s) until finish

 

7:00 Rest 

 

50 Man Makers (35/20)

 

 

Friday 101218

 

Strength

EMOM X 5

5 Squat Cleans

 

5 Rounds

50 Dubs

20 Alternating Dumbell Snatches (50/35)

 

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