Workouts for 10/23-10/27/2017

Monday, October 23

STRENGTH/SKILL

10 Min EMOM:
    2 Power Clean and Jerks

CONDITIONING

"Clean Up, Sit Up"
5 Min AMRAP:
    5 KB Cleans - Right Side
    5 KB Cleans - Left Side
    10 Overhead Plate Sit-Ups


Tuesday, October 24

STRENGTH/SKILL

Front Squat 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"Tabata Fight Gone Bad":
    Tabata Wall Ball (20/14#)
    Tabata Sumo Deadlift High Pull (75/55#)
    Tabata Box Jump (24/20")
    Tabata Push Press (75/55#)
    Tabata Row (for Calories)


Wednesday, October 25

STRENGTH/SKILL

3 Rounds Superset:
    :30s Front Rack Hold @ 110% of 2RM FS
    Max Ring Hold
    Rest 90s

CONDITIONING

"Ab-Squaticus"
15-12-9:
    HEAVY DB Goblet Squats
    Hanging L-Raises or Candlesticks


Thursday, October 26

STRENGTH/SKILL

Deadlift 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"The Burpee Crux"
For Time:
    400m Run
    10 Deadlifts (155/105#)
    20 Pull Ups
    30 Burpees
    20 Pull Ups
    10 Deadlifts (155/105#)
    400m Run


Friday, October 27

STRENGTH/SKILL

A. Bench Press 3x3 @ 70%, 80%, 90% of 2RM

B. "The Dip and Climb"
     10 Min EMOM:
         Odd: 5-10 Strict Dips
         Even: 3 Rope Climbs
       
C. 6 Min EMOM:
     Odd: 3 Ab Rollers
         RX+: 10 GHD Situps
     Even: 20 Superman  
         RX+: 15 GHD Back Ext