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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

2018 October 13

METCON:
Teams of 2, AMRAP 30:
9 DB Thrusters (50/35)
18 Pull-Ups
27 Box Jumps (24/20)
Continuous run with medicine ball (20/14)

Partner 1 performs the workout listed above. Partner 2 runs 400m with a medball. When Partner 2 returns from the run, Partner 1 will grab the medball, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

2018 October 12

METCON:
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 155 lb.
Women: 105 lb.

2018 October 11

METCON:
For time:
21-15-9
Back squats
63-45-27
Straight-leg AbMat sit-ups
Men: 225 lb.
Women: 155 lb.

2018 October 10

STRENGTH:
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

2018 October 9

METCON:
8min row for distance
8min bear hug carry for distance
8min run for distance
8min burpee box jump overs for reps

2018 October 8

METCON:
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
3 wall walks

2018 October 6

METCON:
10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.
Men: 135 lb.
Women: 95 lb.
*20min timecap

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