Week of 10/31/16 - 11/4/16


Published October 30, 2016


Don't compare your chapter 1 to someone else's chapter 20

Monday
“Hypoxia” - 40 Minute Cap
10 Rounds
- 10 AKBS (53/35)
- 10 Burpees
- 200m Run
- 10 Thrusters (75/55)


Tuesday
Bench Press OT2M - 4x3 @ 80% & Bench Rows 5x5

12 Minute AMRAP
- 5 dips
- 10 pull ups
- 15 v-ups


Wednesday
Power Clean OT:40s - 10x2 @ 80% 3:30 REST Back Squat OT:40s - 10x2 @ 80%

:30s on - :30s off - 4 Rounds - 12 Minutes
- Double Unders
- Walking Lunges
- H2H Swings (53/35)

Hollow Rocks & Side Planks 4x:30s


Thursday
With a partner complete - 2 Rounds
- 2000m Row (switch every 250m)
- 1600m Run (switch every 200m)

Friday
Deadlift - OT2M - 4x3 @ 80%

For Time
- 500m Row
- 30 T2b
- 30 Box Jump Overs
- 250m Row
- 20 T2b
- 20 Box Jump Overs



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