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Workouts for Monday, October 9th - Tuesday, October 10th - Wednesday, October 11th

Workouts for Monday, October 9th - Tuesday, October 10th - Wednesday, October 11th

Monday, October 9th

Strength: 

Every 2:30 for 15 Minutes (6 Sets)

Set 1: 6 Back Squats/3 Front Squats 

Set 2: 4 Back Squats/2 Front Squats

Set 3: 2 Back Squats/1 Front Squat

Set 4: 6 Back Squats/ 3 Front Squats

Set 5: 4 Back Squats/2 Front Squats

Set 6: 2 Back Squats/Max Front Squats


*Refer to 9/28/17

*Record All Weights. Sets 4, 5 and 6 Should be Heavier Than Sets 1, 2 and 3.

*Somplete the Back Squats, Re-Rack the Bar, and Immediately Complete your Front Squats.


Conditioning: 

3 Rounds for Time 

9 Thrusters (115/75)

15 Box Jumps (24/20)

21 Push-Ups


Tuesday, October 10th

Strength:

EMOM x15 Alternating

Min 1: 10 Seated DB Press

Min 2: 10 Ring Rows with 1 Second Hold at the Top

Min 3: 10 V-ups


Strength (continued)

3 Rounds (Not for Time)

1:00 D-Ball Hold

0:30 Plank

200m Farmers Carry

*Rest as Needed


Wednesday, October 11th

Strength:

Every 2:30 for 15:00 (6 Sets)

3 Overhead Squats

*Try To Do All Sets At Or Above Last Weeks Heaviest


Conditioning: 

For Time:

500m Row

30 Toes to Bar

40 Burpees

50 Double Unders

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