Friday October 12, 2018

Workout:

0-5 min AMRAP*

20 alternating db snatch 50/35

20 db lunge 50/35(hold db any way)

5-10:00 Active rest 5 min

10-15:00 min AMRAP *

same as before.

15-20:00 min aerobic work**

*This is the scored portion so pick up where you left off.

**this part is unscored and you can bike or row as hard as you like

finisher:

single Arm DB rows

4×10-12(control temp. Think like :03 descent.)

Thursday October 11, 2018

Skill: 5 rounds

1 min right arm KB farmer walk

1 min left arm KB farmer walk 

Try to do 70/53… scale though as needed.

PARTNER Workout:

18 wall walks 

60 ttb

400 m

7 wall walks

40 ttb

400 m

5 wall walks

20 ttb

400 m

October 10, 2007

2 min on/2 min off x 4 rounds 

20 deadlifts 225/155

Max push-ups 

Score is total reps

Finisher 

3×15-25 ghd sit-ups 

3×15-25 band pull apart

Tuesday October 9, 2018

skill/strength:

split jerk

5-4-3-2-1

rest 2ish minutes in between sets

workout: 3×3 min AMRAP w/2 minute rest

9 pull-ups

7 shoulder to ovhd 115/75

5 box jumps 24/20

 

finisher: post workout

3×25 glute bridges

Monday October 8, 2018

Skill/Strength:

extended warm up to get lift ready for the workout

workout:

every 6 minutes for 24 minutes

Run 200 m

12 burpees bar facing burpees

10 squat cleans 135/95

Run 200 m