Happy Halloween, remember its bring a friend day!
Teams of 2
All you go I go:
2,000m row (switch every 200m)
2,000m run (switch every 200m)
10/30/2018
Strength
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead squat every 1:30×5 building
Conditioning
5 Rounds for time:
10 Chest to bar pull ups
10 Overhead Squats 115/75
50 Double Unders
Cap: 13 min
10/29/18
Strength
1 Front Squat every 1:30 x 6 sets, building
Conditioning
12 min AMRAP
16 Alt. DB Snatch 50/35
12 Toes to bar
10/26/2018
3 rounds for max reps:
1 min Wall balls 20/14
1 min Dumbbell power cleans 35’s/20’s
1 min Walking Lunges
1 min Hang KB snatch 53/35 (switch hands anytime)
1 min Calorie row
1 min rest
10/25/2018
Strength
5 Deadlifts every 2:00 x 5 rounds, building
Conditioning
400m run
20 Burpees
30 Box Jumps 24/20
40 KB Swing 5/35
200m run
-Cap 14 min-
10/24/2018
Cindy
20 min AMRAP
5 Pull ups
10 Push ups
15 Air squats
10/23/2018
Strength
2 Push Jerk every 1:30 x 5, building
Conditioning
25/18 Cal bike buy in:
then,
15-12-9-6-3
Shoulder to Overhead 115/75
Toes to bar
Cap:13 min
10/22/2018
Strength
1 Clean + 1 Hang Clean EMOM x 8 min, building
Conditioning
6 rounds for time:
5 Deadlifts 135/95
5 Hang Power Cleans
5 Thrusters
40 Double Unders
-12 min cap-
10/19/2018
5:00 AMRAP
14/10 Cal Row
14 Hang DB Snatch 50/35 (7R/7L)
14 Box Jump Over 24/20
rest 2:30
5:00 AMRAP
12/8 Cal Bike
12 Hang DB Snatch 50/35 (6R/6L)
12 Box Jump Over 24/20
rest 2:30
5:00 AMRAP
10 Burpees
10 Hang DB Snatch 50/35 (5R/5L)
10 Box Jump Over 24/20
10/18/2018
Strength
2 Front Squats every 1:30 x 5 sets, building
Conditioning
21-15-9
Front Squats 135/95
42-30-18
Ab mat sit ups
-10 min CAP-
