Oct 15-21, 2018

Oct 15

Strict Press

3×8 @ 65%

Pendlay Row

4×6-8

AMRAP 8

7 Handstand Pushups

28 Double Unders

Oct 16

3 Rounds – 1 min each

Bike (cal)

Row (cal)

Burpees to plate

Ring Row

KB Front Rack Walking Lunge (35#/26#)

Rest

Oct 17

Sumo Deadlift

Ramp 5×5

Focus on technique, RPE on top set of 7.

5 RFT

12 MB Cleans (20#/14#)

9 Front Squats (115#/80#)

7 Toes to Bar

Oct 18

10 RFT

5 Strict DB Press Left (35#/25#)

5 DB Snatches Left (35#/25#)

5 Strict DB Press Right

5 DB Snatches Right

8 Pistols

Oct 19

“Nona”

Buy In 500m

30-20-10

Hang Power Cleans (95#/65#)

Pullups

KB Swings (53#/35#)

Burpees

Oct 20

21-15-9

Bench Press (185#/135#)

Wall Balls (20#/14#)

Rest 5-10 min

21-15-9

Squat Snatch (95#/65#)

Burpees over bar

Oct 21

2 Rounds

5 min clock:

Row max calories

5 min clock:

20 Box Step Overs (25#/15#)

50 Double Unders

 

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