Workouts for 9/30-10/5/2019

Monday, September 30

STRENGTH

4x10 Strict Press

RAG DOLL

15 Minute AMRAP:
25 Ring Rows
20 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25+/20)
15 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Tuesday, October 1

SKILL

15 Minutes To Practice: Double-Unders

NORWEGIAN FOREST

2 Rounds For Time:
20 Dumbbell Push Press (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
40 American Kettlebell Swings (Fit: 35/26#, RX: 44/35#, FB: 53+/44+)
800m Run


Wednesday, October 2

STRENGTH

4x10 Front Squats

RUSSIAN BLUE

10 Minute AMRAP:
10 Overhead Squats (Fit: 55/35#, RX: 75/55#, FB: 95/65#)
8 Ring Dips (Fit: Banded Dips/Bench Dips)


Thursday, October 3

STRENGTH

4x10 Deadlift

BRITISH SHORTHAIR

12 Minute AMRAP:
5 Pull-Ups (Fit: Banded/Toe-Spot)
5 Toes-2-Bar (Fit: Hanging Knee Raises)
5 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 135/95#)


Friday, October 4

STRENGTH

4 Supersets:
15 Tall Kneeling Arnolds Press
15 Bottoms Up Kettlebell Front Rack Squats
15 Dual Dumbbell Bent Over Rows

SPHYNX

3 Rounds For Time:
40 Calorie Row (Fit: 30 Calories)
15 Burpees Over Rower (Fit: Bodybuilders)


Saturday, October 5

COMMUNITY DAY

4 Rounds (1:00 On/1:00 Off)
Air Squats
Push-ups (Fit: Knee/Box Pushups)
Jumping Pull-ups (FB: Strict Pullups)
Walking Lunges