Monthly Archives: October 2018

  split jerk 3-3-3-3 assault bike 3 rounds :30 seconds rest *score is total calories for all three rounds cool down 5 min: bike,row,run, walk

Box Squats 5-5-5 amrap in 5 min 20 double unders (100 singles) 10 push ups 10 hollow rocks cool down 5 min: bike,row,run, walk

Snatch Complex: Snatch Starting position Snatch pull Snatch high pull Snatch from floor 3-3-3-3 3-4 rounds Rounds -3 Front squats (AHAP) -10 push ups -5 strict pull ups -1 plate push down turf and back Rest

Chipper run 800m 4 rounds 10 deadlifts 225/185# 10 box jumps 20″ run 400m cool down 5 min: bike,row,run, walk

  Death by power clean use 70%of one rep max :each min add another rep. So…min 1…1 rep, MIn 2…2 reps, etc till failure Row:1,000

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Row: 2,000m

Deadlift sumo or conv 10-10-10, 5-5-5, or 3-2-2-1 3 rounds 10 alternating db snatch 50/35# 10 box jumps 24/20# 100m run

dumbbell floor press 10-10-10 3-4 rounds 3 hang cleans (ahap) 10 toes to bar 1 sled push with 4-45″s rest pick one as a cool down: run , row, or bike

Yates Row 5-5-5-5 12 Minute EMOM 5 Thrusters 65/45 5 Burpees 5 air squats note: use a weight that is challenging for the workout but not too heavy where you cant consistenly have rest during the EMOM and are going into the next minute.Control your pace. buns and guns: walking lunges and bicep or tricepsContinue reading “Monday’s Workout 10/7”

For Time: Run 800m 3 rounds 3 clean and jerks (ahap) walking lunges down turf bear crawl back Run 800m Row:1,000,2,000 Run:800m, 1mile Bike:5 min, tabata