10.15.18 -10.20.18

Monday: 10.15.18

1x Push jerk + 1x Split jerk
Use a rack.  Focus on consistency in the dip and drive.

Then,

4 Rounds for time of
15 Wall ball shots 20/14#
10 Russian kettlebell swings 70/55#
100m Run (to McDowell and back)


Tuesday: 10.16.18

2-2-2x Deadlift
Try to improve on last week’s numbers.

Then,

2 Minutes for max cals on rower
5 Bar muscle ups
30′ Overhead single arm walking lunge 50/35#, right hand
30′ Overhead single arm walking lunge 50/35#, left hand
Max cals on rower with remaining time

Then, rest exactly 1 minute

Repeat for 4 rounds with score being total reps completed.


Wednesday: 10.17.18

Can you believe that this guy is 50 today?!

“Filthy 50”

For time
50 Box jump, 24/20″
50 Jumping pull-ups (standards explained at 1:20 on the video below)
50 Kettlebell swings 55/35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35#
50 Supermans
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders


Thursday: 10.18.18

On the minute for 8 minutes (4 rounds of each)
Odd: Upper body vertical pull – strict pull up, assisted pull up, pegboard work
Even: Upper body vertical push – Handstand push up, strict press, z-press

Then,

6 Minute amrap of
10 Alternating dumbbell snatches 55/35#
10 Goblet squats with the same bell


Friday: 10.19.18

3 Rounds, each for time of
1x Legless rope climb 15′
5x Box jump overs 30/24″
30′ Sled push 180/135# additional weight
30′ Sled drag 180/135# additional weight

Rest at least 4 minutes between rounds.

Then, time permitting

Flex Friday
Bi’s and tri’s

 


Saturday: 10.20.18

18 Minute amrap of
9/6 Cals on air bike
3 Thrusters 135/85#
9 Burpees over the bar
12 Wall ball shots 20/14#

css.php