Workouts for 10/30-11/03/2017

Monday, October 30

STRENGTH/SKILL

Deadlift 1x5 @ 75%, 1x3 @ 85%, 1x1 @ 95% of 2RM

CONDITIONING

4 Rounds, 3 Min Each of:
    10 Cal Row or Bike
    15 KB Swings
    20 Reverse Lunges w/KB


Tuesday, October 31

STRENGTH/SKILL

12 Min EMOM:
    1 Power Snatch + 1 Mid-Hang Snatch + 1 Drop Snatch

CONDITIONING

2 Rounds (30s Work, 30s Rest):
    30s Plate Russian Twist (35/25#), 30s Rest
    30s Plate Row, 30s Rest
    30s OH Russian Box Step-Up (35/25#), 30s Rest
    30s Supermans, 30s Rest
    30s Farmer's Hold (70/53#), 30s Rest


Wednesday, November 1

STRENGTH/SKILL

Back Squat 1x5 @ 75%, 1x3 @ 85%, 1x1 @ 95% of 2RM

CONDITIONING

"Death by Wall Ball"
    Wall Ball (20/14#)


Thursday, November 2

STRENGTH/SKILL

Press 1x5 @ 75%, 1x3 @ 85%, 1x1 @ 95% of 2RM

CONDITIONING

15 Min AMRAP:
    200m Run
    15 Slam Balls (40/30#)  FB: (50/40#)
    12 Pull-Ups  FB: Chest-to-Bar OR 6 Muscle-Ups


Friday, November 3

"Filthy 50":
    50 Box Jumps (24"/20")
    50 Jumping Pull-Ups
    50 KB Swings (35/26#)
    50 Lunges
    50 Knees to Elbows
    50 Push Press (45/35#)
    50 Back Extensions/Supermans
    50 Wall Balls (20/14#)
    50 Burpees
    50 Double Unders