Tuesday, October 23, 2018
10-9-8-7-6-5-4-3-2-1 rep of:
Bodyweight bench press
1.5 x Bodyweight Deadlift
Box jump over (24″/20″)
Sunday, October, 21, 2018
Volume training
As many reps as possible in 7 minutes of:
7 Front squats (165#/115#)
7 Two push up burpees
Saturday, October 20, 2018
3 rounds:
400 m run
21 kbs (70#/53#)
12 pull ups
THEN
30 clean and jerk (135#/95#)
Thursday, October 18, 2018
4 Rounds for time of:
12 Deadlift (225#/155#)
12 Overhead box step-ups (24″/20″) (53#/35#)
Wednesday, October 17, 2018
Strength
Back squat
Conditioning
4 Four-minute rounds of:
200m Run
25 Air squats
Max rope climbs
Rest 2 minutes between rounds
Tuesday, October 16, 2018
For time:
Row 500m
10 OHS (115#/80#)
10 HSPU
Row 400m
8 OHS (115#/80#)
8 HSPU
Row 300m
6 OHS (115#/80#)
6 HSPU
Row 200m
4 OHS (115#/80#)
4 HSPU
Row 100m
2 OHS (115#/80#)
2 HSPU
Sunday, October 14, 2018
Volume training
For time:
50 Sit ups
10 Clean & jerks (225#/155#)
For time:
20 Burpee box jump overs (24″20″)
20 Dumbbell snatch (75#/50#)
