Friday 10/11
Olympic clean complex
Every 90 seconds for 15 minutes-
Clean Complex (building)
1 clean deadlift+1 squat clean+1 front squat
Workout of the w
For time-
5-10-15-10-5
Thrusters
Bar facing burpees
Rx 75/55#
Rx+ 95/65#
Thursday 10/10
Workout of the day
Partner workout
For time-
Row 2000m
Then…
Alternate rounds-
10 rounds-
10 sit-ups
10/7 cal bike
1 rope climb
Then…
Row 1000m
Rx+ legless rope climb
Wednesday 10/9
Workout of the day
Running clock
0:00-10:00
“Diane”
21-15-9
Deadlifts 225/155#
HSPU
*10 min cap *
Rest 3 min
From 13:00 –
“Helen”
3 rounds for time-
Run 400m
21 KBS
12 Pull-ups
Tuesday 10/8
Strength: Bench Press
6×6
3×3 min amraps-(all out sprint)
35 Du
10 push ups
*rest 1 min between amraps
Accessory work-
3 rounds-
15 DB bent over rows
30 Banded pull aparts
Monday 10/7
Strength:Back Squat
6X6
Workout of the day
14 min amrap-
Run 400m
14 DB walking lunges
Rx 40/25#
Rx+ 50/35
Thursday 10/3
Olympic complex
Snatch complex
1 snatch deadlift+1 power snatch+1 overhead squat
Workout of the day
12 min amrap-
Row 300/250m
15 Wall balls
Rx 20/14#
Wednesday 10/2
Workout of the day
Annie/ Death race
For time-
50 Du
50 Sit-ups
15/10 Cal Bike
10 burpees
40 Du
40 Sit-ups
15/10 Cal Bike
10 burpees
30 Du
30 Sit-ups
15/10 Cal Bike
10 burpees
20 Du
20 Sit-ups
15/10 Cal Bike
10 burpees
10 Du
10 Sit-ups
15/10 Cal Bike
10 burpees
Tuesday 10/1
Strength:Bench Press
6×6
Workout of the day
8 min amrap-
7 Strict pull-ups
7 Push press
40 Du
Rx 105/75#
Monday 9/30
Strength:Back Squat
6×6
Workout of the day
14 Min Amrap
14 min amrap-
2,4,6,8,etc. Burpee DB step overs
15/12 Cal Row