Monthly Archives: October 2018

Happy Halloween, remember its bring a friend day! Teams of 2 All you go I go: 2,000m row (switch every 200m) 2,000m run (switch every 200m)

Strength 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead squat every 1:30×5 building Conditioning 5 Rounds for time: 10 Chest to bar pull ups 10 Overhead Squats 115/75 50 Double Unders Cap: 13 min

Strength 1 Front Squat every 1:30 x 6 sets, building Conditioning 12 min AMRAP 16 Alt. DB Snatch 50/35 12 Toes to bar

3 rounds for max reps: 1 min Wall balls 20/14 1 min Dumbbell power cleans 35’s/20’s 1 min Walking Lunges 1 min Hang KB snatch 53/35 (switch hands anytime) 1 min Calorie row 1 min rest

Strength 5 Deadlifts every 2:00 x 5 rounds, building Conditioning 400m run 20 Burpees 30 Box Jumps 24/20 40 KB Swing 5/35 200m run -Cap 14 min-

Cindy 20 min AMRAP 5 Pull ups 10 Push ups 15 Air squats

Strength 2 Push Jerk every 1:30 x 5, building Conditioning 25/18 Cal bike buy in: then, 15-12-9-6-3 Shoulder to Overhead 115/75 Toes to bar Cap:13 min

Strength 1 Clean + 1 Hang Clean EMOM x 8 min, building Conditioning 6 rounds for time: 5 Deadlifts 135/95 5 Hang Power Cleans 5 Thrusters 40 Double Unders -12 min cap-

5:00 AMRAP 14/10 Cal Row 14 Hang DB Snatch 50/35 (7R/7L) 14 Box Jump Over 24/20 rest 2:30 5:00 AMRAP 12/8 Cal Bike 12 Hang DB Snatch 50/35 (6R/6L) 12 Box Jump Over 24/20 rest 2:30 5:00 AMRAP 10 Burpees 10 Hang DB Snatch 50/35 (5R/5L) 10 Box Jump Over 24/20

Strength 2 Front Squats every 1:30 x 5 sets, building Conditioning 21-15-9 Front Squats 135/95 42-30-18 Ab mat sit ups -10 min CAP-

WZA Qualifier 18.4 16 minute AMRAP Devil Press (50, 35lbs) Alt. DB Step-ups (24, 20in) 2/2, 4/4, 6/6, 8/8, 10/10, etc

Conditioning 12 min AMRAP 5 Power Snatch 115/75 5 Overhead Squat 115/75 15 Pull ups 30 Double Unders Rest 3:00 1 Hang Snatch EMOM x 10 minutes, building