TUE 17/10/17

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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