2019-10-21

MONDAY, OCTOBER 21st
STRENGTH
*1 fail means go until you have 1 good rep left in the tank
Back Squat 3×1 Fail (5-10lbs heavier than the previous week)
Shoulder Press 3×1 Fail (heavier than previous week)

CONDITIONING
Helen
3 Rounds
400 Meter Run
21 KB swings
12 Pull ups
OR
20.2

TUESDAY, OCTOBER 22nd
STRENGTH
Squat Clean and Jerk 4×2 (5-10lbs heavier than last week)
3 Rounds
6 Strict Pull up
6 Strict Dip
10 R DB Row/ 10 L DB Row

CONDITIONING
Partner Double DT
*You go I go format
10 Rounds for time
12 DL
9 HPC
6 Push Jerks

WEDNESDAY, OCTOBER 23th
STRENGTH
Power Snatch 4×2 @ (5-10lbs heavier than last week)
Front Squat 3x1Fail (Heavier than previous week)

CONDITIONING
Every 4min for 5 Rounds
14/10 Cal Bike/Row
10 Lateral Buprees over bar
5 Power Snatches

THURSDAY, OCTOBER 24TH
Power 45
0-45 Minutes
Bike/Row/Run at the 3 minute mark you will complete the task shown below and then go back to bike/rower/run until the clock hits 6-9-12 etc

3/18/33 min mark:10 Med ball cleans
6/21/36 min mark:8 HSPU
9/24/39 min mark:3 MU/or 5 C2bar/ or8 pull ups
12/27/40 min mark: 3 Turkish get ups
15/30/43 min mark: 25-50ft HS Walk or 3 Wall Walks

Cool Down
800 Walk/Jog

FRIDAY, OCTOBER 25TH
OPEN 20.3
Bring in your favorite beverage and Halloween candy then exchange and enjoy!
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 AN ALCOHOL PRIZE PACKAGE! CONGRATS TO LINDSEY PAULSEN ON BEING THE LUCKY WINNER LAST WEEK! We’ll do the drawing at ~6:15 and you must be present to win…