Workouts for the Week October 2nd – 7th

Monday, October 2nd

Conditioning

15 Minutes of Sled Sprints + Burpees

*40m Sled sprint followed immediately by 5 Burpees

 

Workout

400m Run

30 Back Squats (95/65)

3 Rope Climbs (10 burpees)

400m Run

20 Front Squats (95/65)

2 Rope Climbs (8 Burpees)

400m Run

10 Overhead Squats (95/65)

1 Rope Climbs (6 Burpees)

 

Tuesday, October 3rd

Workout

With a Partner

60 Wall Balls

30 Power Cleans (135/95)

60 Wall Balls

20 Power Cleans (185/135)

60 Wall Balls

10 Power Cleans (225/155)

*Inspired by the CrossFit Team Series

 

!CashOut!

3-5 Rounds of Durante Core (time permitting)

 

Wednesday, October 4th

Strength

Every Minute on the Minute for 12 Minutes

1-2 Full Snatch, Climbing in weight but no more than 85%

 

Workout

3 Rounds

500m Row

12 Deadlifts (225/155)

15 Box Jumps

*Courtesy of CFNE

 

Thursday, October 5th

4 Rounds, Every 3 Minutes Complete

20/15 Calorie Row

15 Barbell Burpees

Max Effort Push Press (95/65)

*No rest between rounds

 

Friday, October 6th

Strength

Front Squats

2×2 @ 75%

2×2 @ 80%

2×2 @ 85%

 

Workout

5 Rounds for Time

200m Run

50 Double Unders (100 Singles)

9 Toes to Bar (15 Knee Tucks)

 

Saturday, October 7th

With a Partner

As Many Rounds as Possible in 14 Minutes

30 Box Jump Overs

60 Shoulder to Overhead

90 Med Ball Cleans