Wednesday, October 16, 2019
5 Rounds for time of:
12 Dumbbell deadlift
9 Dumbbell hang cleans
6 Dumbbell push jerk
3 Muscle ups
Tuesday, October 15, 2019
Strength
Back squat
Conditioning
AMRAP in 7 minutes of:
7 Deadlift (75#/55#)
Strict press (75#/55#)
Back rack thrusters (75#/55#)
Sunday, October 13, 2019
For time.
50 Push ups
-THEN-
4 Rounds of:
200m Run
10 Toes to bar
-THEN-
50 Push ups
Saturday, October 12, 2019
Open Workout 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
Time cap: 15 minutes
Thursday, October 10, 2019
AMRAP in 16 minutes of:
200m Run
15 Sumo deadlift high-pull (75#/55#)
30 Double-unders
Wednesday, October 9, 2019
For time:
12 Shoulder to overhead (50#/35#)
12 Calorie row
9 Shoulder to overhead (50#/35#)
12 Calorie row
6 Shoulder to overhead (50#/35#)
12 Calorie row
9 Shoulder to overhead (50#/35#)
12 Calorie row
12 Shoulder to overhead (50#/35#)
12 Calorie row
Tuesday, October 8, 2019
Strength
Back squat
Conditioning
5 Rounds of:
10 Calorie assault bike
20 Alternating front rack lunges (115#/80#)
10 Box jumps (24″/20″)
Rest 2 minutes
