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Saturday, October 1
2 hour workshop on Snatch and clean and jerks
Sunday, Oct 2
10-11:30 Swim
Monday, Oct. 3
Workout:
5 Rounds:
5 Bench (110#)
THEN....Max Pull up (no kip)
Rest
-go right from bench to max pull up
-score total pull ups
THEN-----
5 minute running clock-
400m run, with remaining time complete as many gassers as possible
Tuesday, Oct. 4
5 Rounds:
1 DB Deadlift (35# dumbells)
1 DB Hang Power Clean
1 DB Front Squat
X5
THEN...Farmer Carry 50 meters (go through complex 5 times before farmer carry)
Then, 20 pulls on rower for meters.
Complete half meters rowed in double unders for time - 6 minute
DOOZY on the grip!
OUCH!
Wednesday, Oct. 5
No workout - Shadow Helene!
Thursday, Oct. 6
With a partner:
AMRAP in 20 minutes
7 Push press (83/135)
1 rope climb
Partner 50m prowler push (90/190)
Run 400m
Partner 50m prowler push
Alternate work with partner for the push
Great workout - It was raining and the prowler was sticking to the ground. SO heavy!
Friday, Oct. 7
Front Squat: 1-1-1-1-1
3 rds:
2 min. running clock:
10 Wall Ball buy in
15 KBS
10 Push Ups
1 min. rest.
Score is total reps of KBS and Push Ups
120pts.
Saturday, Oct. 8
Help at the 10 am class
Sunday, Oct. 9
Rest :)
Monday, Oct. 10
‘The Chief’
5 Rounds:
AMRAP in 3 min. of:
3 Power Cleans (135#/95#)
6 Push Ups
9 Air Squats
rest 1 min.
I LOVE this workout... I can only do 4x through each round.
It kicks my butt!
Tuesday, Oct. 11
Backsquat 5-5-5
Wednesday, Oct. 12
Help Helene
Thursday, Oct. 13
Workout:
2 min med ball situps for reps (8#/12#)
400m run at 60%
2 min Knees to elbows for reps
800m run at 80%
2 min Star Situps for reps
800m run at 80% - try to match your last time
2 min plank hold – record time if don’t make it to 2 min
200m easy run
Then For time:
½ reps for medball situps, knees to elbows, and star situps
Right into ½ time completed for plank hold
My belly hurt from this for days and days and days. haha
Friday, Oct. 14
Workout:
5 rounds of
5 presses (77#) - should of gone heavier!
250 m row sprint
Saturday, Oct. 15
rest
Sunday, Oct. 16
swim workout. :)
