Friday 2018.10.12

Oct 11, 2018

Conditioning

Every 10:00 for 3 rounds:

• 50/45 Calorie bike or row
• 75 Double unders
• 400m Run

Thursday 2018.10.11

Oct 10, 2018

Strength

Every minute on the minute for 12:00:

• Snatch x 1

Conditioning

For time:

• 30 Toes to bar
• 40 Alternating dumbbell snatch (50/35)
• 50 Dumbbell box step overs (50/35, 24″/20″)
• 40 Alternating dumbbell snatch
• 30 Toes to bar

Wednesday 2018.10.10

Oct 9, 2018

Conditioning

Every minute on the minute for 28:00:

• Minute 1: 1-2 Rope Climbs
• Minute 2: 12 Burpees
• Minute 3: :30 Sandbag Chest Hold
• Minute 4: 12/9 Calorie Bike or Row

Tuesday 2018.10.09

Oct 8, 2018

Strength

1A) Behind the neck push jerk (:03 pause in receiving position)

• 4 x 1-2

1B) Single Arm Dumbbell Row

• 4 x 8-10 @ 20X0

Conditioning

With a partner, one person working at a time, complete 2 rounds for time:

• 100 Calorie bike or row (alternate every 25 calories)
• 50 Dumbbell Push Press (alternate whenever)

20:00 time cap.

Monday 2018.10.08

Oct 7, 2018

Strength

1A) Bulgarian Split Squats

• 4 x 4-6 @ 40X1

1B) Russian Kettlebell Swing

• 4 x 10

Conditioning

2 Rounds for time:

• 800m Run
• 50 Wall Balls (20/14)

20:00 time cap.