Wednesday 10-18-17

Squat Clean
Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Row
12 Squat Cleans (115/80)

Strength
Clean
Ohs

Tuesday 10-17-17

“Lead Foot”
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Strength
P press
Dl

Monday 10-16-17

Power Snatch
Build to Heavy Single

followed by…

“Isabel”
30 Power Snatches (135/95)

Strength
Snatch
B squat

Friday 10-13-17

Wall Squat

followed by…

“Double or Nothing”
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

Thursday 10-12-17

“SQT”
3 Rounds for time of:
10 Ground-to-overhead, 95/65
200 Yard Shuttle Sprint (50×4)

21-15-9 reps for time of:
Thruster, 95/65
Handstand Push-up
Wall Ball Shot, 20/14

For time:
800m run
40 Calories, Rowing
20 Burpees over the rower

Wednesday 10-11-17

“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Strength
Clean
Ohs

Tuesday 10-10-17

Deadlift
Build to Heavy Set of 5

followed by…

“Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155)
20 AbMat Sit-Ups
Max Calorie Bike

Strength
P press
Dl

Monday 10-9-17

“Fight Gone Bad”
3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

Strength
Snatch
B squat

Friday 10-6-17

“Friend Zone”
Teams of 2
AMRAP 20
15/12 Calorie Schwinn Bike
12/9 Calorie Row
9 Pull-ups

Thursday 10-5-17

5 Rounds for time of:
20 Medball cleans, 20/14
10 Shoulder Press, 95/65
2 Rope Climb, 15 ft.

5 Rounds for time of:
50 Double-unders
5 Power Snatch, 135/95

For time:
50 Toes-to-bar
40 Ring Dips, Strict
30 Pull-ups, Strict