10.2.17 – 10.7.17

Monday: 10.2.17

1x Snatch
In 15 minutes or less, build to a heavy single.  Ideally the bar is received in a squat but if a power works better for you then it is acceptable today.

Then,

10 Minute amrap with a partner of
10x American kettlebell swings 55/35#
10m Single arm farmer’s carry, right arm 55/35#
5x Speed burpee kettlebell box step over 55/35#
10m Single arm farmer’s carry, left arm 55/35#

Alternate full rounds with a partner.


Tuesday: 10.3.17

 

4 Minute amrap of
15x Wall ball shots 20/14#
10x Pull Ups’s 

Rest 1 Minute then,

4 Minute amrap of
15/10 Cals on rower
10 Burpees over the rower

Rest 1 Minute then,

4 Minute amrap of
50x Double unders
10x Alternating dumbbell snatches 50/35# (5 per arm)


Wednesday: 10.4.17

1x Clean and jerk
In 15 minutes or less, build to a heavy single.  Ideally the bar is received in a squat and split jerked, but if a power and push press works better for you then it is acceptable today.

Then,

Every 2 minutes for 6 minutes (3 sets total)
9/6 Cals on air bike
6x Power cleans 135/85# (or 60% of 1rm, whichever is lighter)
6x Shoulder to overhead with same bar

Record fastest and slowest rounds and barbell weight.


Thursday: 10.5.17

On the minute for 8 minutes (4 sets of each)
Even minutes: 6x Parallette shoot-throughs (forward and back is 1)
Odd minutes: 6x Ice cream makers

Then,

8 Minute amrap of:
40x Single unders
10x Box jump overs 24/20″
10x Single arm dumbbell overhead squat (5 per arm) 50/35#


Friday: 10.6.17

For time
15x Toes to bar
15/10 Cals on air bike
30x Deadlifts 185/125#

15x Toes to bar
15/10 Cals on air bike
20x Front squats 185/125#

15x Toes to bar
15/10 Cals on air bike
10x Shoulder to overheads 185/125#


Saturday: 10.7.17

 

8 Rounds for time in teams of 3
300/225m Row
12x Step back overhead lunges (6 per leg) 45/25# plate
10x American kettlebell swings 70/55#
8x Handstand push ups

One teammate working at a time.  The teammate working will complete all of the reps for the current movement.  When finished, the next teammate will complete the next movement and so on. If there’s a team of 2, complete 6 rounds and rotate whenever desired.

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