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110518-110918

November 4, 2018

 

Monday 110518

 

Midline

3 Rounds

7 Inchworms

30 Weighted AbMat Sit Ups

 

Workouts

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute


Tuesday 110618

 

Strict Gymnastics

AMRAP 5 at Each (10 Minutes Total):
1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups
2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

 

For Time: 
21 Hang Power Cleans (135/95) 
21 Barbell Facing Burpees 
100 Double Unders 
15 Hang Power Cleans (135/95) 
15 Barbell Facing Burpees
75 Double Unders 
9 Hang Power Cleans (135/95) 
9 Barbell Facing Burpees
50 Double Unders

 

Wednesday 110718

 

Strength

EMOM X 5

5 OHS

 

Workout

7 Rounds, On the 3:00
400 Meter Run
12 Toes to Bar 
Score is slowest round

 

 

Thursday 110818

 

Strength

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

 

Workout

5 Rounds For Time:
20/14 Calorie Row
10 Power Clean and Jerks (115/80)

 

Friday 110918

 

Midline

4 Rounds

10 Windmills

:10 L Sit

 

Workout

15-12-9-6-3

Snatches (115/85) 

Box Jumps (30/24)

 

 

 

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