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.
