Monday 10/10/16
21min EMOM
min1: 30s AMRAP Bar MUs
min2: 5 TnG Power Cleans 165/115lbs
min3: 30s AMRAP DUs
Tuesday 10/11/16
“Karen”
For time:
150 WBs 20/14lbs
*10min Cap”
Wednesday 10/12/16
15min AMRAP
7 HSPUs
7 Pull ups
Thursday 10/13/16
20min Of Work:
0-8min
Establish 1RM Complex of:
Clean + 2 Fr Squats + Jerk
8-9min REST
9-10min
1min
AMRAP Power Cleans 155/105lbs
10-13min REST
7min AMRAP
6, 9, 12, 15, 18, 21…
Front Squat 115/80lbs
TTB
Friday 10/14/16
“Med ball Madness”
12min AMRAP
10 Alt Box step ups w/medball (at chest)
10 Russian Twists
100m Med ball run
Guys: 20lbs
Girls: 14lbs
Saturday 10/15/16
5 RFT
500m Row
15 S2OH 95/65lbs
Sunday 10/16/16
4 RFT
10 DL 185/130lbs
30s L-sit
400m Run