October 19 - October 24

Monday, October 19

A. Pull-ups
3 x Max Strict Pull-ups
2 x Max Kipping Pull-ups

B. Thrusters
Max Reps :30, rest 1:30 x 5
95/65

C. Row 75 Calories for Time

 

Tuesday, October 20

A. Squat Snatch
3-3-3-3-3

B. Partner Workout:
Buy in: 400m Farmer Carry (53/35)
5 Rounds:
45 Push-ups
30 Pull-ups
15 DB Squat Cleans (40/25)
Buy out: 400m Plate Carry (45/25)

 

Wednesday, October 21

A. Push Press
5-5-5-5-5
*As heavy as possible

B. 10-20-30-40
Front Rack Lunges (95/65)
Hang Power Cleans (95/65)
Hand Release Push-ups

 

Thursday, October 22

A. Every minute on the minute for 12:00
Strict Pull-ups (75% of max)
5 Burpee Box Jumps

B. 21-15-9
Deadlifts (225/155)
400m Run between rounds

 

Friday, October 23

Happy birthday Charlie and Diana!

A. Squat Cleans
6 x 3

B. 3 Rounds:
AMRAP 4:00
10 Toes to bar
10 Shoulder to Overhead (95/65)

Rest 2:00

AMRAP 4:00
15 Wall-balls (20/14)
15 Push-ups

Rest 2:00

AMRAP 4:00
20 Sit-ups
20 Double Unders

 

Saturday, October 24

Happy wedding day to Tucker and Cynthia!

A. Squat Snatch
3-3-3-3-3

B. 4 Rounds:
35 Air Squats
15 Pull-ups