Workouts for the Week October 9th-14th

Monday, October 9th

Strength

Work up to a heavy set of 2 Full Hang Snatch for the day

Workout

10-8-6-4-2

Squat Snatch (155/105)

15-12-9-6-3

Pullups

Workout Notes:  The Snatch weight in this workout should be something you can move through smoothly in singles…it should not be your 1 rep max or cause you to fail.  Heavy but manageable.

Tuesday, October 10th

Workout

50/40 Calorie Row

150 Double Unders (300 singles)

1 Mile Run

150 Double Unders (300 Singles)

50/40 Calorie Row

*Core Cashout if time permits

 

Wednesday, October 11th

Strength

Back Squat

10-8-6-4-2

Workout

12!

Burpees

*10 Calorie Row after each set

 

Thursday, October 12th

As Many Rounds as Possible in 20 Minutes

8 Burpees

10 Toes to Bar

12 Box Jumps

 

Friday, October 13th

As Many Rounds as Possible in 18 Minutes

10 Handstand Pushups (decline pushups)

1 Squat Clean (225/155)

30 Double Unders (60 singles)

Workout Notes: Friday the 13th with a workout to match.  The pushups are going to get very difficult so if you need to resort to scaling please don’t be stubborn.  We don’t want to move at a rapid pace in this workout but we should be continually moving.  The clean weight should be heavy…we’ve only got one but we also don’t want to be failing at the weight 5 minutes into this workout…work smart.

Saturday, October 14th

With a Partner

400m Medball Run

50 Wall Balls

50 Power Cleans (115/75)

50 Shoulder to Overhead

400m Medball Run

50 Shoulder to Overhead

50 Power Cleans

50 Wall Balls

400m Medball Run

Workout Notes:  Find a weight you can do on both the cleans and the shoulder to overhead with a decent amount of continuous reps.  Partners can pass the ball back and forth on the run.