Workouts for 10/15-10/20/2018

Monday, October 15

STRENGTH

Ring Dip Work:
Fitness: 3x5 Box Dip Hold
RX: 3x5 Ring Dip Negatives
FB: 3x5 Weighted Ring Dips

CONDITIONING (25 Min Timecap)

4 Rounds For Time:
20 Deadlifts (Fitness: 65/45#, RX: 95/65#, FB: 135/95#)
30 Second Plank
20 Pushups (Fitness: Box Pushups
30 Second Plank
20 Ring Rows
30 Second Plank
20 Pistols (Fitness: Bulgarian Split Squat)



Tuesday, October 16

STRENGTH

8-5-3 Back Squat

CONDITIONING

4 Rounds of 40s work, 30s Rest:
KBS (Fitness: 44/26#, RX: 53/35#)
Burpees (Fitness: Bodybuilders)
Double-Unders (Fitness: Single-Unders)
Calorie Row


Wednesday, October 17

STRENGTH

Pullups:
Fitness: 3x5 Max Chin Over Bar Hold
RX: 3x5 Pullup Negatives
FB: 3x5 Strict Pullups

CONDITIONING

A) 10 Min AMRAP:
2 Rope Climbs (Fitness: Rope Climb Mod x2)
10 Box Jumps (Fitness: 20/16", RX: 24/20")
15 Wallballs (Fitness: 14/10#, RX: 20/14#)

B) 2 Rounds:
1 Minute Max Situps
30 Seconds Rest
1 Minute Max Toes-2-Bar (Fitness: Hanging Knee Raises)
30 Seconds Rest
1 Minute Hollow Body Hold
30 Seconds Rest


Thursday, October 18

CONDITIONING

2 Rounds of 12 Min AMRAP:

Cash in: 800M Run

In Remaining Time, AMRAP of:
15 Slam Balls (Fitness: 30/20, RX: 40/30, FB: 50/40#)
15 Power Cleans (Fitness: 55/35#, RX: 75/55#, FB: 95/75#)

Rest 4 Min


Friday, October 19

STRENGTH

4 Sets of 5 Tempo Overhead Squat @ 3330

CONDITIONING

15 Minute AMRAP:
100M Run
5 Box Stepups (Fitness: 20/16", RX: 24/20")
5 DB Snatches (Fitness: 35/20#, RX: 50/35#)
200M Run
10 Box Stepups (Fitness: 20/16", RX: 24/20")
10 DB Snatches (Fitness: 35/20#, RX: 50/35#)
400M Run
20 Box Stepups
20 DB Snatches
600M Run
30 Box Stepups
30 DB Snatches
800M Run
40 Box Stepups
40 DB Snatches
.... Continue adding 200m to each run and 10 reps to box & DB


Saturday, October 20

CONDITIONING

"Mini Miagi"

For Time ( 35 Minute Timecap):
30 Deadlift (Fitness: 95/65#, RX: 135/95#, FB: 155/105#)
30 Double KBS (Fitness: 44/26#, RX: 53/35#)
30 Pushups (Fitness: Box Pushups)
30 Clean and Jerk (Fitness: 95/65#, RX: 135/95#, FB: 155/105#)
30 Pullups (Fitness: Toe Spot)
30 KB Taters (Fitness: 44/26#, RX: 53/35#)
30 Box Jumps (Fitness: 20/16", RX: 24/20", FB: 30/24")
30 Wall Climbs
30 Knees To Elbows (Fitness: Hanging Knee Raises)
30 Double-Unders (Fitness: 90 Single-Unders)