Friday 10/16

Workout of the Day
A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)

B.
For time:
50/30 Push-Ups
200 Meter Run
30 Heavy Kettlebell Swings
200 Meter Run
50/30 Push-Ups
200 Meter Run
30 Heavy Kettlebell Swings
200 Meter Run

Thursday 10/15

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

B.

“Annie”

50-40-30-20-10 reps of:

Double-Unders

Situps

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