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TUE 17/10/17

Back Squat
5 @ 58%
5 @ 68%
AMRAP @ 78%
5-8 reps @ 58%; 3 sets

In pairs, 6 sets for time:
50 Air Squats
20 Power Cleans, 60/40

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MON 16/10/17

4 Sets:
9 Barbell Floor Press
9 Single leg deadlift, each side

4 sets:
9 Romanian Deadlift
9 Supine Grip Ring Row

3 sets for time:
21 KB Swings, 24/16
15 Push-press, 42.5/30
9 Strict Pull-ups

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FRI 13/10/17

Hang Power Clean (pause 2 sec in hang & catch)
3-3-2-2-1-1

Deadlift
5 @ 65%
3 @ 75%
AMRAP @ 85%
5-8 reps @ 65%; 3 sets

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THU 12/10/17

Overhead Squat
3 reps @ 33X1
5 sets

In teams of three, for time:
90 Thrusters, 35/25
9 Rope Climbs
60 Thrusters
6 Rope Climbs
30 Thrusters
3 Rope Climbs

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WED 11/10/17

For time
30 cal Bike
20 Burpee Box Jump, 20
400m Run
Rest 3 min
3 rounds

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TUE 10/10/17

4 sets, not for time:
10 Single arm Bench Press, each side
10 Ring row @ 21X2
10 Sumo stiff leg deadlift

In pairs, for time:
30-20-10
Row cal, each
Pull-ups
HR Press-ups, sets of 10

– One person performs 10 hand release press-up while the other person holds top of press-ups, then switch

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MON 09/10/17

Back Squat
5 @ 65%
3 @ 75%
AMRAP @ 85%
5-8 reps @ 65%; 3 sets

4 rounds
12 Toes to Bar
9 DB Cluster, 2x 15/10
6 KB Front Rack Reverse Lunges, each side, 2x 24/16

Rx =
DB Cluster 2x 15/10kg
KB Lunges 2x 24/16kg

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FRI 06/10/17

15 minutes
Hang Squat Clean

5 rounds
30 Double Unders
9 Barbell burpees
6 Hang Squat Cleans, 50/35

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THU 05/10/17

Deadlift
3 @ 60%
3 @ 70%
AMRAP @ 80%
5-8 reps @ 60%
5-8 reps @ 60%
5-8 reps @ 60%

In pairs
AMRAP 16
4 Strict Pull-ups
8 Push-ups
12 Air squats

*Complete full round then switch

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WED 04/10/17

3 min to complete
25/20 cal Row
10 Toes to bar
AMRAP DB Front Rack Lunges, 22.5/15
Rest 3 min
4 rounds

*Single DB, alternate side each round

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