2019-10-07

MONDAY, OCTOBER 7TH
STRENGTH
*2 fail means go until you have two good reps left in the tank
Back Squat 3×2 Fail (5-10lbs heavier than last week around 80%)
Shoulder Press 3×2 (5-10lbs heavier than last week)

CONDITIONING
10 Min AMRAP
30 DU
15 Ground to Overhead (75/55)

TUESDAY, OCTOBER 8TH
STRENGTH
Squat Clean and Jerk 4×3 (5-10lbs heavier than last week)
3 Rounds
6 Strict Pull up
6 Strict Dip
10 R DB Row/ 10 L DB Row

CONDITIONING
In Teams of 2
AMRAP 20
*One partner does a full round and then switch
12 Bar Facing Burpees
6 OH Squats
2 Muscle Ups (or 4 c2b or 6 pull ups)

WEDNESDAY, OCTOBER 9TH
STRENGTH
Power Snatch 4×3 @80-85%
Front Squat 3x2Fail (5-10lbs heavier than last week)

CONDITIONING
5 Rounds
7 TTB
7 HSPU
14 Box Jumps

THURSDAY, OCTOBER 10TH
0-12min
EMOM3 for 12 Minutes
Run 200 Meters
2 Rope Climbs (or 10 ring rows)
ME Sit ups (or stop at 30)

REST 3 MINUTES

15-30min
21-15-9-15-21
Row/Bike Cals
Push Ups

33- END
10-1
Russian KB Swing
1-10
Box Step Over

FRIDAY, OCTOBER 11TH
OPEN 20.1
BEER/DRINK SWAP FRIDAY NIGHT OPEN SEASON BEGINS!
Come and get your workout on…then relax..cheer on.. Have a good time!
Fun starts at 4:30!