Month: October 2017

Wednesday 11-1-17

1. Strength  Tire drags 3×50 meters 25 meters forwards and 25 meters backwards 2. Metcon For time 21-15-9 Back squat 135/95lbs Handstand Push ups 3. Accessory 6 rounds Run 400m Rest :60   Don’t forget about Yoga at 7 pm!

Tuesday 10-31-17

1. Strength  Clean & Jerk 6×3 70-75% 2. Metcon For Time 9 Calorie Row 9 Thrusters 85/55 lbs 15/12 Calorie Row 15 Thrusters 21/15 Calorie Row 21 Thrusters 3. Accessory Nose and ties handstand hold 10 rounds :15 on :45 off

Monday 10-30-17

1. Strength  Pause front squat 3-3-3-3-3 70% of 1RM 2. Metcon 3 rounds: 20 Toes to Bar 15 Goblet Squats 70/53lbs 10 Shoulder to Overhead 135/95lbs 3. Accessory 6 rounds 200m sprint Rest 90s – 2minutes  

Friday 10-27-17

1. Buy In Back Squat Speed Work 8×3 @ 60% 2. Metcon AMRAP 18 Minutes: Row 1K 12 Squat Cleans 145/105lbs 6 bar Muscle ups *Further Scaling Chest to Bar Pull Ups for MU 3. Accessory 8 Rounds: Sprint 50 M Rest 2 mins

Thursday 10-26-17

1. Buy In Deadlift 3-3-3 Heaver, but perfect controlled reps 2. Metcon AMRAP 6 Minutes: 9 Deadlift 115/75 lbs 7 Hang Power Snatch 115/75 lbs 5 Overhead Squats 115/75 lbs 3. Accessory Sled Push AHAP 100’x4 Rest as needed


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