Workouts for the Week of October 10th – 15th

Monday, October 10th

Monday Mash Up!

With a Partner

7min to find a Squat Clean 1 Rep Max

-Immediately into-

25 Handstand Pushups (35 Pushups)

50 Pullups

1000m Row

50 Pullups

25 Handstand Pushups

-Immediately into-

1 Mile Run (both run at the same time)

 

Tuesday, October 11th

Strength

Back Squat

5@65%

5@70%

5@75%

5@80%

5@85%

OR

 

Workout

15-12-9

Ground to Overhead (185/135)

30-24-18

Alternating Pistols (Goblet Squats)

 

Wednesday, October 12th

Conditioning Throwback

18min Cap

2000m Row

*every minute on the minute 5 burpees

 

Workout

3 Rounds for Time

75 Double Unders

15 Overhead Squats (135/95)

 

Thursday, October 13th

Bring a Friend Day

As Many Rounds as Possible in 15 Minutes

200m Run

20 Abmat Situps

15 Strict Press (75/55)

Coaches note: can go push press with the dropins

 

Friday, October 14th

Strength

Back Squat

5@70%

5@75%

5@80%

5@85%

5@90%

 

Workout

As Many Rounds as Possible in 12 Minutes

60 Calorie Row

50 KB Swings (1.5/1)

40 Toes to Bar (40 knee tucks)

30 Thrusters (95/65)

20 Barbell Burpees

 

Saturday, October 15th

15 Minutes

With a Partner

800m Med Ball Run

Into

3-6-9-12-15-18-etc

Power Snatch (95/65)

Wall Balls