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Workouts for Thursday, October 19th - Friday, October 20th - Saturday, October 21st

Workouts for Thursday, October 19th - Friday, October 20th - Saturday, October 21st

Thursday, October 19th 

Strength:

EMOM x12 

Min 1:  5-10 Strict  HSPU or 10 Seated DB Press

Min 2: 10 DB or Barbell Bent Over Rows

Min 3: 5 Strict T2B


Conditioning:

15-12-9-6-3

Pull-Ups

Handstand Push-Ups

*20 Double Under After Every Set

15 Minute Cap


Friday, October 20th

Strength:

E2MOM x12 (6 Sets)

3 Pause Front Squats

*Pause for a 3 Count at the Bottom of Each Rep

*Start at 50-60% of your 1RM


Conditioning:

3 Rounds for Time

15 Burpees to 6” Target

12 DBall Ground to Shoulder (100/70)

9 DBall Squats (100/70)


Saturday, October 21st

In Teams of 2 (1 Working/1 Resting)

“The Three Sister”

All for Time

Partner Grace x2

60 Clean and Jerks (135/95)

Right Into 


Partner Rowing Fran x2

42-30-18

Thusters (95/65)

Cal Row

Right Into

Isabel x2

60 Snatches (135/95)


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