Montag, 05.11.2018
A. Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155)
20 AbMat Sit-Ups
Max Calorie Bike
B. Tabata 8 x 20:10
Push-up
Ring Row
Sonntag, 04.11.2018
A. Front Squat Pause 3-3-3-3-3 (3 sec at bottom)
B. "Helen meets Grace"
Teams of 2: One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.
For time:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
30 Clean & Jerks, 135/95 lbs
Samstag, 03.11.2018
A. As many reps as possible in 10 mins of: Bar Muscle Up Progression
B. 5 rounds for time of:
9 Deadlifts, 135 lbs
6 Hang Power Snatches, 135 lbs
3 Overhead Squats, 135 lbs
Freitag, 02.11.2018
A. Sled Pull (Hand Over Hand) 1-1-1-1-1
B. In teams of 2, as many reps as possible in 15 mins of:
3 Wall Balls, 20/14 lbs
3 Kettlebell Swings, 53/35 lbs
3 Row Calories
6 Wall Balls, 20/14 lbs
6 Kettlebell Swings, 53/35 lbs
6 Row Calories
9 Wall Balls, 20/14 lbs
9 Kettlebell Swings, 53/35 lbs
9 Row Calories
etc.
