Workouts for Monday, October 16th - Tuesday, October 17th - Wednesday, October 18th

Monday, October 16th

Strength:

E2MOM x12 (6 sets)

1 push press +1 push jerk + 1 split jerk

*start at 60-70% 1RM push press

Conditioning:

2 Rounds for Time

500m row

40 air squats

30 situps

20 DB snatches (50/35)

10 box jumps

*15 minute cap


Tuesday, October 17th

Strength:

Every 2:30 for 12:30 (5 sets)

3 Overhead Squats

*Try do do all sets at or above last week’s heaviest


Strength (continued)

E2MOM x8

2 power or squat snatches

*start at 65-70% 1RM

3x3 snatch pulls @95-105% 1RM


Wednesday, October 18th

Conditioning:

0:00-8:00

4 rounds for time

10 power cleans (115/75)

10 bar over burpees

*8 minute cap

8:00-10:00

rest

10:00-18:00

4 rounds for time

15 KB swings (53/35)

15 wallballs (20/14)

*8 minute cap

18:00-20:00 

rest

20:00-28:00

4 rounds for time

20 goblet squats (53/35)

20 sit-up