Oct 29 – Nov 4, 2018

Monday October 29, 2018

Build to a heavy push jerk double in 15 min

Superset w/3 AMRAP sets of Strict Pull ups

then,

18 min AMRAP

15 Box jumps 24/20”

12 Push presses 115/75lbs

9 TTB

Tuesday

Dead Lift

4-4-3-3-2-2

Superset w/5 sets of 30 Mountain Climbers on metal plates

then,

22 min AMRAP

10 HSPUs

15 Squat Cleans 155/105lbs

200 DUs

25 HSPUs

30 Power Cleans 135/95lbs

Wednesday

Single Arm DB/KB Bench

5 sets, 7 reps per arm

Superset w/5 sets of 6 Plate Rows w/2sec squeeze in the top

then,

For time:

30 Hollow Rocks

2 min L-sit

30 Hollow Rocks

3 min Active Hang

30 Hollow Rocks

4 min Ring Support Hold

Thursday

5 Sets of 100ft Sled push for max weight

then,

12 min AMRAP

150 WBs 20/14lbs

90 DUs

30 MUs

Friday

OHS

5-5-5-5-5

then,

For time:

3 Person teams

50 OHS 95/65lbs

100 Cal Row

150 Russian KBS 70/53lbs

100 CTBs

50 OHS 95/65lbs

*1 Person works at a time.

**Time Cap: 25 min

Saturday

1/2 “Bert

For time:

25 burpees

400-m run

50 push-ups

75 walking lunges

200-m run

100 air squats

200-m run

75 walking lunges

50 push-ups

400-m run

25 burpees

Sunday

7 min AMRAP, Rest 2min x 3

10 KB Dead lift 70/53lbs

50ft Bear Crawl

10 Ab mat sit ups

*Your score is your lowest number of rounds & reps.