Tuesday, October 17, 2017

1) 2 rounds
400 m run
15 calorie row
12 squat cleans 135/95

2) 2 rounds
10 power cleans 155/105
10 front squats 155/105
10 push jerks 155/105
Rest 2 minutes between rounds

3)AMRAP 2 minutes
Double unders

Monday, October 16, 2017

1) 
25 pushups
20 push ups
15 push ups
*get as many as possible unbroken, rest as little as possible

2)
AMRAP 4 minutes
27 calorie row
27 burpees
27 chest to bar pull ups
Rest 4 minutes
AMRAP 4 minutes
21 calorie row
21 burpees
21 toes to bar
Rest 4 minutes
AMRAP 4 minutes
15 calorie row
15 burpees
15 pull ups

3)
3 rounds for quality
21 calorie row
15 med ball GHD sits ups
9 glute ham raises

Sunday, October 15, 2017

Power snatches
3@ 50%
3@ 55%
2@ 60%
2@ 65%
1@ 70%
1@ 75%

Then

30 power snatches 135/95
“Isabel”

Then

Back squat
2 rounds
5 reps @ 78%
3 reps @ 82%
1 rep @ 86%
Rest 2 minutes between sets of squats

Thursday, October 12, 2017

75 double unders
50 air squats
15 power cleans 135/95

3 rounds


Front squat
On the minute x 10
Build to a heavy single


Wednesday, October 11, 2017

800 m run
6 rounds of “The Chief” 135/95
400 m run
4 rounds of “The Chief” 135/95
200 m run
2 rounds of “The Chief” 135/95

The Chief=3 power cleans+6 push ups+9 air squats

Tuesday, October 10, 2017

Overhead squat
Build to a heavy set of 3

AMRAP 3
21 front squats 95/65
21 burpee over the bar
Max calorie row
Rest 3 minutes
AMRAP 3
18 front squats 115/85
18  burpee over the bar
Max calorie row
Rest 3 minutes
AMRAP 3
15 front squats 135/95
15 burpee over the bar
Max calorie row
Rest 3 minutes
AMRAP 3
12 front squats 155/105
12 burpee over the bar
Max calorie row

Score is total number of reps

Monday, October 9, 2017

Deadlift
Build to a heavy set of 5

Then

On the minute X 12 (4 sets)
Minute 1: 15 deadlifts 225/155
Minute 2: 15 ghd sit ups
Minute 3: Max calorie row

Score is number of calories total