Workouts for 10/7-10/12/2019

Monday, October 7

STRENGTH

5 Supersets:
6/Arm Single-Arm Kettlebell Sumo Deadlifts
6/Arm Kettlebell Front Rack Box Squats
6/Arm Bottoms Up Kettlebell Strict Press

ANDREW'S RHUBARB

13 Minute AMRAP:
20 Jumping Lunges (Fit: Lunges)
12 Slamballs (Fit: 30/20#, RX: 40/30, FB: 50/40#)
8 Push Jerk (Fit: 95/65#, RX: 135/93#, FB: 155/105#)


Tuesday, October 8

SKILL

15 Minutes of Pull-up Work

STACY'S AFRICA

3 Rounds For Time:
20 Burpees (Fit: Bodybuilders)
400m Run
15 Pull-ups (Fit: Toe-spot/Banded Pullups)


Wednesday, October 9

STRENGTH

3 Supersets:
10 Tall Kneeling Filly Presses
30 Prisoner Air Squats
15 Supinated Grip Deadlifts

ZACH'S OLIVES

11 Minute AMRAP:
10 Front Squats (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
10 Push Press (Fit: 75/55#, RX: 95/65#, FB: 115/75#)


Thursday, October 10

SKILL

15 Minutes of Handstand Work

ANNA'S MESS

For Time:

Buy-In - 30 Calorie Row (Fit: 20 Calories)
50-40-30-20-10 (Fit: 30-25-20-15-10)
Double-Unders (Fit: Single-Unders)
Situps
Cash-Out - 20 Calorie Row (Fit: 10 Calories)


Friday, October 11

STRENGTH

4 Supersets:
20 Turkish Situps
20 Kettlebell Good Mornings
2 Wallwalks

MEGGAN'S BEING TOO COLD

4 Rounds (:45 on/:30 Off)
Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25+/20)
Assault Bike
Hang Power Cleans (Fit: 75/55#, RX: 95/65#, FB: 115/75#)


Saturday, October 12 - Regular Class Schedule

OPEN WORKOUT 20.1