Monday 10/15
Strength
Strict press
5×8
Workout of the day
4 Rounds
40 Du
20 Push ups
16 Single arm DB hang clean and jerk
12 T2B
*16 min cap*
Friday 10/12
Strength
Barbell Lunges
5×10
Workout of the day
Partner workout
20Min amrap-
100 Du
1 mile bike
30 Pull-ups
Rx+ Chest to bar pull-ups
Thursday 10/11
Strength
Close grip bench press
5×10
Workout of the day
For time
21-15-9
Cal Row
15-12-9
Push press
5-3-1
Rope climbs
10/10
Workout of the day
For time
2 Rounds
Run 800m
40 Air squats
15 Deadlift
40 air squats
15 Box jump
40 Alternating V-ups
Rx 165/115#
Rx+ 245/165
Tuesday 10/9
Strength
Strict Press
5×10
Workout of the day
4 Rounds for time-
Row 500/400m
15 Plank knee to chest
10 HSPU
Monday 10/7
Strength Front squat
5×10
Workout of the day
10 min amrap-
6 Power cleans
9 T2B
12 Wall balls 20/14#
10/5
Strength
Close grip bench press
5×10
Workout of the day
12 min amrap-
3 Ring muscle ups
15 Cal row
Thursday 10/4
Strength
Barbell Lunges
5×10
Workout of the day
5 Rounds for time
Run 200m
10-8-6-4-2 Squat cleans(increase weight each round)
Rx 95/65, 105/75, 125/85, 135/95, 155/105
Rx+ 135/95, 165/115, 185/125, 205/145, 225/155
Wednesday 10/3
Workout of the day
For time
Row 1000m
15 burpee box jump overs
30 push-ups
45 pull-ups
30 push-ups
15 burpee box jump overs
Row 1000m
Accessory work-
Accumulate 80 Banded pull aparts
Accumulate 4 minutes of plank
Thursday
Tuesday 10/2
Strength
Front squat
5×10
Workout of the day
14 min amrap
40 Du
10 Deadlifts
20 Wall balls
Rx 155/105#
Rx+ 225/155#