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October 2019

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October

28 Oct

10-28-2019

Squat Clean 5×3 Work up to a heavy set of 3   12 min AMRAP 9 power cleans (135/95) 6 Bar facing burpees 3 muscle ups 

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25 Oct

10-25-2019

20.3 For time: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 min.

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24 Oct

10-24-2019

15 AMRAP 200 m run 21 KB swings (Russian 53/35) 15 sit ups  9 push ups

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23 Oct

10-23-2019

15 min build to heavy single power snatch    3 rounds for time: 8 Power snatches (95/65) 6 Overhead squats (95/65) 4 HSPU   Finisher 2 rounds (not for time) 200m farmer carry (2x HEAVY kb/db) 30 Russian twists (no weight)  

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22 Oct

10-22-2019

For time:  15-9-3 Thrusters (75/55) Pull-ups  Immediately into 15-9-3 Push press (75/55) T2B Immediately into 15-9-3  Power clean (75/55) Burpees

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21 Oct

10-21-2019

Lets lift heavy! 5×3 Strict Press 5×3 Front Squats  5×3 Deadlifts *12 min per lift *2 min rest between sets *Building in weight  *All sets should be heavy 

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18 Oct

10-18-2019

20.2 20 min AMRAP 4 DB Thrusters (50/35) 6 Toes to bar 24 Double unders

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17 Oct

10-17-2019

For time: Buy in: 1000m row Then 3 rounds  12 back squats (95/65) 6 Sumo deadlift high pull (95/65) Cash out: 800m run

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16 Oct

10-16-2019

EMOM 20 Min 1 – 10 Pull ups Min 2 – 15/10 cal row Min 3 – 10 T2B Min 4 – 10 DB Hang power clean & Jerks (2×50/35) Min 5 – 10 KB farmer carry box step ups (2xKB 53/35) (box 24/20)

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15 Oct

10-15-2019

For time: 12-9-6-3 Squat cleans (185/125) Muscle Ups *12 min time cap    Finisher 3 rounds not for time 1 sled push down & pull back 12 GHD sit-ups 

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