2019-10-14

MONDAY, OCTOBER 14th
STRENGTH
*2 fail means go until you have two good reps left in the tank
*Same weight as last week…try to get 1-2 more reps
Back Squat 3×2 Fail
Shoulder Press 3×2

CONDITIONING**
3 Rounds
Fight Gone Bad
1 Min Wall Ball
2 Min Sumo DLHP
3 Min Box Jump
4 Min Push Press
5 Min Row
Rest 1 Min
**If you want to repeat open 20.1 then you can do that

TUESDAY, OCTOBER 15th
STRENGTH
Squat Clean and Jerk 4×3 (5-10lbs heavier than last week)
3 Rounds
8 Strict Pull up
8 Strict Dip
10 R DB Row/ 10 L DB Row

CONDITIONING
21-18-15-9-6-3
DB Snatch
DB OH Lunge (R+L=2)

WEDNESDAY, OCTOBER 16th
STRENGTH
Power Snatch 4×3 @ (5-10lbs heavier than last week)
Front Squat 3x2Fail *Same weight as last week try for 1-2 more reps

CONDITIONING
AMRAP 12
10 HSPU
10 T2B
10 Russian KB Swings

THURSDAY, OCTOBER 17TH
EMOM6 for 30 Minutes
10 Pull ups/C2bar or 3 Muscle ups
5 Bench Press Increasing to as heavy as possible
500 Meter row

30 minute mark
Easy 800 Meter Jog

40-50
Odd Minute 45 DU
Even Minute 3 Turkish Get ups

FRIDAY, OCTOBER 18TH
OPEN 20.2
BRING A BEVERAGE TO SWAP AND YOUR FAVORITE HALLOWEEN CANDY!
Come and get your workout on…then relax..cheer on.. Have a good time!
Fun starts at 4:30! ALL WHO DO THE WORKOUT FRIDAY NIGHT WILL BE ENTERED TO WIN A PLETHORA OF BACON! EVERYBODY LOVES BACON. CONGRATS TO STEF YOUNKIN ON BEING THE LUCKY WINNER LAST WEEK!