Wednesday 2018.10.17

Oct 16, 2018

Strength

4 Rounds not for time:

  • 5-7 Strict Pull Ups
  • 6-8 Dumbbell Z Press
  • 15 GHD Hip Extensions

Conditioning

Every 3:00 for 5 rounds:

  • 200m Run
  • 14 Alternating Dumbbell Snatch (35/50)
  • 14 Toes to Bar

Tuesday 2018.10.16

Oct 15, 2018

Strength

Back Squat

  • Build to a heavy single with a :10 descent

Compare to 2018.10.01

Conditioning

5 Rounds for time:

  • 10 Dumbbell Front Rack Reverse Lunges (50/35)
  • 5 Dumbbell Hang Power Cleans
  • 5 Dumbbell Shoulder to Overhead

12:00 cap.

Monday 2018.10.15

Oct 14, 2018

Conditioning

Repeatability Test

Four rounds each for time:

  • 250m Row
  • 12 Burpees over the erg
  • 12 Box Jumps w/ step down (20/24)
  • 12 Kettlebell Swings (53/70)
  • 20/15 Calories on the Assault Bike

Rest 3:00 between rounds or alternate with a partner.

You will switch up the order each round. Rounds 1 and 3 you will start on the rower and finish on the bike. Rounds 2 and 4 you will start on the bike and finish on the rower.

Compare to 2018.07.31

Week of 2018.10.15 Preview

Oct 14, 2018

Microcycle Preview

  • Monday: Repeatability Test
  • Tuesday: Back Squat
  • Wednesday: Upperbody Strength
  • Thursday: Power Clean
  • Friday: Front Squat
  • Saturday: Solidarity Team Series Week 2

Saturday 2018.10.13

Oct 12, 2018

Team Series Week 1

Event 1

For time, complete the following:

Partners 1 and 2 will complete 9-15-21 reps of:

  • Synchronized Thrusters
  • Synchronized Bar Facing Burpees

Immediately following, partners 3 and 4 will complete 9-15-21 reps of:

  • Synchronized Thrusters
  • Synchronized Bar Facing Burpees

Event 2

Each athlete must complete the following workout consecutively, with no additional rest between stations:

  • 1:00 Max Burpee Box Jump Overs
  • 1:00 Max Double Unders
  • 1:00 To Establish a 1RM Clean

For a full description of each workout, click here.