Wednesday 10/14

Workout of the Day
A.
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps

B.
Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots

Tuesday 10/13

Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups

Monday 10/12

Workout of the Day
A.
Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

B.
For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

C.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/12 lbs)

Friday 10/9

Workout of the Day
A.
Take 15-20 minutes and build to today’s 1-RM Power Clean

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups