102918-110218

Monday 102918

Back Squat

3X5

1X5

Workout

AMRAP 15: 30 Double Unders, 10 Dumbbell Power Cleans 30 Double Unders, 10 Dumbbell Hang Squat Cleans 30 Double Unders, 10 Dumbbell Push Presses 30 Double Unders, 10 Dumbbell Reverse Lunges 30 Double Unders, 10 Dumbbell Thrusters

Tuesday 103018

AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 21 Chest to Bar Pull-ups 21/15 Calorie Row

Rest 5 Minutes

AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 15 Toes to Bar 15/10 Calorie Row

Rest 5 Minutes

AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 9 Pull-ups 9/6 Calorie Row

Wednesday 103118

Happy Halloween!

Todays "class time" will only last 30 minutes including warm up and cool down! That way you are still able to get out and do your trick or treating! Plus this way there is no excuse for not coming, so we still get to see you!

AMRAP 12

10 Power Snatches

31 Dubs

18 Burpees over bar

Thursday 110118

Strength

Deadlift

Heavy Set of 6-4-2

AMRAP 7: Wallballs (20/14) On the Minute: 7 Deadlifts (225/155)

Friday 110218

On the Minute x 5:

Power Clean + Hang Squat Clean + Split Jerk (60+63+65×3)

Directly Into…

On the Minute x 5:

2 Squat Cleans + 1 Split Jerk (70)

3 Minute Transition

On the Minute x 5:

Power Snatch + Hang Squat Snatch (60-63-65×3)

Directly Into…

On the Minute x 5:

2 Squat Snatches (70)