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102918-110218

October 29, 2018

 

Monday 102918

 

Back Squat

3X5

1X5

 

Workout

AMRAP 15:
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters

 

Tuesday 103018

 

AMRAP 5: 
Buy In: 400 Meter Run
Then, AMRAP: 
21 Chest to Bar Pull-ups 
21/15 Calorie Row

 

Rest 5 Minutes

 

AMRAP 5: 
Buy In: 400 Meter Run
Then, AMRAP: 
15 Toes to Bar 
15/10 Calorie Row

 

Rest 5 Minutes

 

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP: 
9 Pull-ups
9/6 Calorie Row

 

Wednesday 103118

Happy Halloween!

Todays "class time" will only last 30 minutes including warm up and cool down! That way you are still able to get out and do your trick or treating! Plus this way there is no excuse for not coming, so we still get to see you!

 

AMRAP 12 

10 Power Snatches

31 Dubs

18 Burpees over bar

 

Thursday 110118

 

Strength

Deadlift

Heavy Set of 6-4-2

 

AMRAP 7:
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)

 

Friday 110218 

 

On the Minute x 5: 

Power Clean + Hang Squat Clean + Split Jerk (60+63+65×3)

 

Directly Into…

 

On the Minute x 5: 

2 Squat Cleans + 1 Split Jerk (70)

 

3 Minute Transition 

 

On the Minute x 5: 

Power Snatch + Hang Squat Snatch (60-63-65×3)

 

Directly Into…

 

On the Minute x 5:

2 Squat Snatches (70)

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