Tuesday 10.16


A.

Every 90 Sec for 8 rounds (12 minutes):

3 Push press – No jerks

B.

Strict Press (12 minutes)

10 @ 70-75%

10 @ 70-75%

Max Effort

If last weeks final set was

Less than 8 – Drop Weight

8-12 Reps - Add 0-5 lbs

12 + Reps – Add 5 – 10lbs

15+ Reps – Add 10+ Lbs

C.

For time: (12 minute cap)

100 Kettlebell Single Arm C&J

Alternate arms as needed

Each time the KB is set down is 5 Pushups

Monday 10.15


A.

Every 90 Sec for 12 Minutes

Snatch + Hang Snatch + OHS

B.

Back Squat

10 @ 70-75%

10 @ 70-75%

Max Effort

If last weeks final set was

Less than 8 – Drop Weight

8-12 Reps - Add 0-5 lbs

12 + Reps – Add 5 – 10lbs

15+ Reps – Add 10+ Lbs

C.

2 Rounds for reps:

3 Min Max Row/Bike

2 Min KBS (70/53)

1 Min Rest

3 Min Max Row/Bike

2 Min Situps

1 Min Rest

Friday 10.12


A.

Bench Press

10 @ 70-75%

10 @ 70-75%

Max Effort at 70 -75%

B.

Deadlift

10 @ 70-75%

10 @ 70-75%

Max Effort at 70 -75%

 C.

AMRAP x 16:

10 Cal Row

10 Push Press 135/95

200m Run

20 Situps