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2018 October 30

STRENGTH:
Back squat 1-1-1-1-1-1-1 reps

2018 October 29

METCON:
Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 95 lb.
Women: 65 lb.

2018 October 27

METCON:
“Jack & Jill”
Teams of 3:
400m Double Plate Carry (70/50)
100 Power Snatches (75/55)
400m Double Plate Carry (70/50)
75 Power Snatches (95/65)
400m Double Plate Carry (70/50)
50 Power Snatches (115/80)
400m Double Plate Carry (70/50)
*30min time cap

2018 October 26

METCON:
4 rounds for time of:
20 squat cleans
800-m run
Men: 115 lb.
Women: 75 lb.
*28min time cap

2018 October 25

METCON:
3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes
Men: 15-ft. rope, 50-lb. dumbbell
Women: 15-ft. rope, 35-lb. Dumbbell

2018 October 24

METCON:
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max reps of triple-unders/double-unders in 1 min
*go on every 2.5 minutes

2018 October 22

METCON:
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
*17min time cap

2018 October 20

METCON:
“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

2018 October 19

STRENGTH:
Overhead squat 5-5-5-3-3-3-1-1-1 reps

2018 October 18

METCON:
Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
*30min timecap

2018 October 17

METCON:
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

2018 October 16

METCON:
4 rounds for time of:
400-m run
200-m farmers carry
Men: 50-lb. dumbbells
Women: 35-lb. Dumbbells
*20min timecap

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