Monday 10/19/15
Back squat 3-3-3-3-3 reps
Tuesday 10/20/15
Every minute on the minute for 15 minutes, perform:
Minute 1- Muscle Snatches
Minute 2- Weighted Step-Ups
Minute 3- Plank or L-Sit
Wednesday 10/21/15
Fran
21-15-9 reps for time of:
95/65-lb. thrusters
Pull-ups
Thursday 10/22/15
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lb. deadlifts
Strict handstand push-ups
Rest 5 minutes
Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb. power cleans
One-legged squats
*Rich Froning, 14s + 22, then 14s + 1 – [video]
Friday 10/23/15
Helton
Three rounds for time of:
Run 800 meters
95/65 pound hang squat cleans, 30 reps
30 Burpees
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
Saturday 10/24/15
18 minutes to a heavy complex of:
1 power clean + 1 hang power clean
Then,
Every minute on the minute for 5 minutes:
3 hang power cleans @ 80% of complex + 30 double-unders
Sunday 10/25/15
Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups