Workouts for 10/8-10/13/2018

Monday, October 8

STRENGTH

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

CONDITIONING

Alternating Ladder:
10-9-8-...-1 Pushups (Fitness: Bar Pushups)
1-2-3-...-10 Situps

Rest 2 Minutes

20-18-16-...-2 Jumping Lunges Alternating (Fitness: Jumping Squats/Air Squats)
1-2-3-4-...-10 Strict Pullups (Fitness: Banded Pullups/Toe Spot)


Tuesday, October 9

* Yoga 7:15p: Hamstring Week! *

* From Corinne: Strengthening and stretching your hamstrings can help reduce lower back pain. Your hamstring muscles will better support your back and pelvis while you move if the muscles are strong AND flexible. *

CONDITIONING

8 Rounds: (30 Secs Work/30s Rest)
Bike Or Row
Box Jumps (Fitness: 20/16", RX: 24/20")
Burpees (Fitness: Bodybuilders)
Wallballs (Fitness: 14/10#, RX: 20/14#)


Wednesday, October 10

STRENGTH

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

CONDITIONING

A) 9 Min AMRAP:
5 Dumbbell Clean and Jerks (Fitness: 40/25#, RX: 50/35#)
10 Dumbbell Snatches (Fitness: 40/25#, RX: 50/35#)
15 Slam Balls (Fitness: 30/20#, RX: 40/30#, FB: 50/40#)

B) 21-15-9:
Situps
1 Minute Plank Between Sets


Thursday, October 11

CONDITIONING

10 Min AMRAP:
400M Run
10 Pullups (Fitness: Toe Spot)
20 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#)

2 Minutes Rest

10 Min AMRAP:
30 Double-Unders (Fitness: Penguin Claps)
20 Box Stepups (Fitness: 20/16", RX: 24/20")
10 Pushups (Fitness: Bar Pushups)


Friday, October 12

CONDITIONING

25 Minute Timecap:

2k Row Buy In...

AMRAP In Remaining Time:
300 Single-Unders
25 Deadlifts (Fitness: 135/95#, RX: 185/135#, FB: 225/155#)
800M Run


Saturday, October 13

* We have multiple teams competing at Festivus in Pullayup. Come cheer on your fellow Jets! *

Chipper WOD (35 Minute Timecap):

"Randy”
75 reps for time:
Snatches (Fitness: 55/35#, RX: 75/55#)

"2/3 Karen"
100 Wallballs (Fitness: 14/10#, RX: 20/14#)

"Mini DT”
3 Rounds:
12 Deadlifts (Fitness: 115/75#, RX: 135/95#, FB: 155/105#)
9 Hang Power Cleans
6 Push Jerks