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Workouts for Monday, October 23rd - Tuesday, October 24th - Wednesday, October 25th

Workouts for Monday, October 23rd - Tuesday, October 24th - Wednesday, October 25th

Monday, October 23rd

Strength:

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

1 Overhead Squat

*All sets should be done at or above last weeks heaviest triple

Conditioning:

“Diane”

For time

21-15-9

Deadlifts (225/155)

Handstand Push-Ups

*Deadlift weight should not exceed 65% of your 1RM

*Compare to February 16th


Tuesday, October 24th 

Strength:

3 rounds NOT for time

10 ring rows with a 3 second decent

10 Barbell or Dumbell Bench Press @ about 60% 1RM

1:00 plank


Conditioning:

21-15-9

Russian KB Swings (70/53)

Wallballs (20/14)

*5 burpee penalty each time you break

*10 minute cap


Wednesday, October 25th 

Strength:

E2MOM x 20 (10 sets)

1 Squat Clean + 2 Front Squats + 1 Jerk

*Start at 50-60% 1RM Squat Clean and build to 80-90%+


Conditioning:

AMRAP x 7

3 Hang Power Cleans

3 Bar over Burpees

6 Hang Power Cleans

6 Bar over Burpees

9...

9...

12...

12…

*continue adding 3 reps each round

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Sun, December 31, 2017 @ 9:10 PM

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