Oct 5, 2018
Conditioning
In a team of 3, complete for time:
- 3 x 400m Relay Run (each team member runs 400m once)
- 90 Dumbbell Power Cleans (50/35)
- 90 Burpees
- 60 Dumbbell Box Step Overs (50/35)
- 800m Run together
- 90 Dumbbell Power Cleans
- 90 Burpees
- 60 Dumbbell Box Step Overs
- 3 x 400m Relay Run
All work inside is done one person working at a time.
Oct 3, 2018
Strength
3 Rounds:
- 1 Legless Rope Climb or 3 Rope Row Climb
- :45 Supine Chinese Plank
Conditioning
With a partner, alternating stations, complete as many rounds as possible in 10:00:
- Station 1: 12/10 Calorie bike or row
- Station 2: 10 Box jumps w/ step down
Rest 5:00
With a partner, alternating stations, complete as many rounds as possible in 10:00:
- Station 1: 12 Dumbbell hang clean and jerks (35/50)
- Station 2: 3 Muscle ups or 6 chest to bar pull ups
Oct 2, 2018
Strength
Every minute on the minute for 12:00:
Conditioning
Every minute on the minute for 18:00:
- 12 V ups or tuck ups
- 4 Sandbag deadlifts + :20 sandbag chest hold
- 12/9 Calorie bike or row
Oct 1, 2018
Strength
4 Rounds:
- 6-8 False grip pull ups
- 8-10 Stationary dips
Fitness:
- 6-8 False grip ring rows
- 8-10 Perfect push ups
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 20:00:
- 10/8 Calorie bike or row
- 10 Push ups
- 10 Kettlebell swings (70/53)
