Week of 10/17/16 - 10/21/16


Published October 16, 2016


The only time Success comes before Work is in the dictionary

Monday

A. Partner Up & complete 20 Rounds (10rds each) of...
- 5 Power Cleans
- 5 HSPU
- 10 Air Squats
(P1 - completes a round, while P2 - runs 200m)

Tuesday

A. Bench Press: OT2M - 6x3 @ 70% & Bench Rows: 5x5

B. For Time 21-15-9
- Assault Bike Calories
- Pull Ups

Wednesday

A. Power Clean OT:40s - 12x2 @ 70% 3:30 REST Back Squat OT:40s - 12x2 @ 70%

B. 6 Minute AMRAP
- 9 RKBS (62/44)
- 7 T2B
- 5 Burpees

Thursday

A. OTM; Alternating Movements; 6 Rounds; 12 Minutes
- :30s x Double Unders
- Pull Ups/C2b Pull Ups/Bar MU/Ring MU

B. 20 Minute EMOM
- Even: :40s Row (distance)
- Odd: Gymnastic Movement of your choice x 5-10reps

Friday

A. Deadlift: OT3M - 6x3 @ 70%

B. 4 RFT
- 12 Push Press
- 10 BB Lunges
- 8 Power Snatch
(95/65)



Leave a Comment: