Workouts for 10/29-11/3/2018

Monday, October 29

SQUAT ENDURANCE

Fit: 12 Min EMOM:
Min 1: 12 Goblet Squats
Min 2: 12 Lunges

RX: 3x8 Bulgarian Split Squats

FB: 20 Rep Back Squat

VENTILATION / PLUMBING

15 Min AMRAP:
9 Burpees Over Bar (Fit: Bodybuilders)
12 Box Jumps (Fit: 20/16", RX: 24/20")
15 Hang Power Cleans (Fit: 55/35#, RX: 75/55#)
15 Push Press (Fit: 55/35#, RX: 75/55#)


Tuesday, October 30

STRENGTH

Strict Press:
2x8, 1x Max Reps
3x5, 1x Max Reps
3x2, 1x Max Reps
2 Minute Rest Between Sets
(everyone starts with 8 reps/set, if cannot complete 8 reps in a set, drop to 5 reps/set)

VENTILATION / PLUBMING

2 Rounds: Start Every 3 Minutes
400M Run
500M Row
2 Rounds:
2 Min Max Double Unders (Fit: Singles)
1 Minute Rest
2 Min Max Situps
1 Minute Rest


Wednesday, October 31

PLUMBING / ELECTRICITY

4 Rounds Not For Time:
16 Alternating Forward Barbell Lunges (HEAVY)
Rest 60s
12 Ring Rows (RX: tempo=2012)
Rest 60s
12 Dumbbell Presses
Rest 60s
12 Romanian Deadlifts 2010 Tempo
Rest 60s

PLUMBING / VENTILATION

30s Max Calorie Bike


Thursday, November 1

VENTILATION / PLUMBING

6 Rounds: 1 Min Work, 30s Rest
Burpees (Fit: Bodybuilders to floor or 24/20" box)
Box Step-Ups (Fit: 20/16", RX: 24/20")
Calorie Row


Friday, November 2

ELECTRICITY

A) 10 Minutes To Complete:
3 Rounds:
50 Single Unders
25 Double Unders (Fit: Attempts or Penguin Claps)

B) 10 Min AMRAP:
5 Pullups (Fit: Jumping Pullups)
10 Russian KBS (Fit: 35/26#, RX: 53/35#, FB: 70/53#)
15 Wallballs (Fit: 14/10#, RX: 20/14#)

SHORT STAMINA

3 Rounds For Time:
25 Situps
45s Plank Hold


Saturday, November 3

CONDITIONING

Partner Workout For Time: (35 Minute Timecap)
100 Toes-2-Bar (Fit: Hanging Knee Raises)
Run 200m
100 Wallballs (Fit: 14/10#, RX: 20/14#)
Run 200m
100 Russian KBS (Fit: 53/35#, RX: 62/44#)
Run 200m
100 Burpees (Fit: Bodybuilders)
Run 200m
Run 200m every time partners switch off.