Workouts for 10/22-10/27/2018

Monday, October 22

STRENGTH

3 Sets Ring Dips

CONDITIONING

40-30-20-10 For Time: (20 Minute Timecap)
Push Press (Fitness: 55/35#, RX: 75/55#, FB: 95/75#)
Front Rack Lunges
Slam Balls (Fitness: 30/20#, RX: 40/30#, FB: 50/40#)


Tuesday, October 23

STRENGTH

8-5-3 Front Squat

CONDITIONING

5 Rounds of 30s work, 20s Rest:
DB Snatch (Fitness: 40/25#, RX: 50/35#)
Burpee Box Jumps (Fitness: 20/16", RX: 24/20")
Double-Unders (Fitness: Single-Unders)
Wall Balls (Fitness: 14/10#, RX: 20/14#)


Wednesday, October 24

STRENGTH

3 Sets Pull-Ups

CONDITIONING

A) 3 Rounds For Time:
400M Run
15 Burpees (Fitness: Bodybuilders)
20 American KBS (Fitness: 44/26#, RX: 53/35#, FB: 62/44#)

B) Tabata Plank
1 Minute Rest
Tabata Hollow Rocks


Thursday, October 25

STRENGTH

5x5 Deadlift

CONDITIONING

8 Minute AMRAP:
8 Power Cleans (Fitness: 55/35#, RX: 75/55#, FB: 95/75#)
10 Jumping Pullups
6 Thrusters (Fitness: 55/35#, RX: 75/55#. FB: 95/75#)


Friday, October 26

CONDITIONING

30 Minute AMRAP:
20 Front Squats (Fitness: 55/35#, RX: 75/55#)
30 Jumping Lunges (Fitness: Reverse Lunges)
250M Row
30 Deadlifts (Fitness: 55/35#, RX: 75/55#)
15 Ring Rows
250M Row
10 Pushups (Fitness: Box Pushups)
15 Banded Tricep Pushdowns
250M Row


Saturday, October 27

CONDITIONING

For Time:
800m Run
5 Rounds of Cindy
600m Run
4 Rounds of Cindy
400m Run
3 Rounds of Cindy
200m Run

Cindy:
5 Pullups (Fitness: Ring Rows)
10 Pushups (Fitness: Box Pushups)
15 Air Squats