Tuesday 10/16

Strength

Front squat

5×8

Workout of the day

12 minute clock
60/45 Cal row
In remaining time, amrap
8 Deadlift
16 Wall balls 20/14#

Rx 165/115#
Rx+ 225/155#

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