Workouts for 10/2-10/7/2017

Monday, October 2

STRENGTH/SKILL

Press 3x3 @ 90% of 2RM OR Find 3RM

CONDITIONING

"DT"
5 Rounds for Time:
    12 Deadlifts (155/105)
    9 Hang Power Cleans
    6 Push Jerks


Tuesday, October 3

STRENGTH/SKILL

8 Min EMOM:
    Complete 1-2 Muscle-Ups or Muscle-Up Progression
    (Progression Options: Toe Spot Drills, Spot Muscle-Up)

CONDITIONING

"Tabata This":
8 Tabata Rounds of Each:
    Air Squats
    Row
    Pull-Ups
    Sit-Ups
    Push-Ups
1 Min Rest Between Movements


Wednesday, October 4

STRENGTH/SKILL

Back Squat 3x3 @ 90% of 2RM OR Find 3RM

CONDITIONING

For Time:
    100 KB Swings - HEAVY
    Run 200M Every Break of Swing


Thursday, October 5

STRENGTH/SKILL

3 Super Sets:
    10/side Single Arm DB Bench Press
    3-5 Rope Pulls
Rest 2 Min Between Sets

CONDITIONING

With a Partner, 6 Rounds for Time:
    15 DB Thrusters
    15 DB Snatch - Right
    15 DB Snatch - Left


Friday, October 6

STRENGTH/SKILL

8-6-4-2 Front Squat

CONDITIONING

"Karen"
    150 Wall Balls (20/14#)


Saturday, October 7

8:30a Advanced

STRENGTH/SKILL

5 Sets of:
    10 Bench Press @ 75% BW
    10 Strict Weighted Pull-Ups

CONDITIONING

27-21-15-9:
    OH Squat (115/75#)
    Toes to Bar
    
10a - Community Day

STRENGTH/SKILL

3 Sets of:
    10 DB Bench Press
    10 Strict Pull-Ups or Ring Rows

CONDITIONING

21-15-9:
    Weighted Squat
    Toes to Bar or Hanging Knee Raises