Tuesday, October 3rd 2017
10 minutes to work on Bar Muscle Ups Every minute on the minute for 10 minutes: 30 Double Unders/5/3 BMU “Welcome to Haddonfield” 300m Run (to stop sign)
Monday, October 2nd, 2017
30 minutes: Back Squat, Every 3 minutes, on the minute: 1X5@70%, 1×5@80%, 1X3@85%, 1X2@90%, 1X1@100% At minute 15 switch to Front Squats and follow the same timing starting at minute
Sunday, October 1st 2917
100 Wall Balls 100 Abmat Sit-Ups 100 Box Jump Overs 100 Double Unders 100 Burpees Every 4 minutes Run 200 Meters including the 0.
Saturday, September 30th 2017
Every 90 seconds for 15 minutes 3 Strict Press, building Partner Workout 14 Rounds alternating 2 minute rounds of: 200 Meter Run Max Power Cleans
Friday, September 29th 2017
Every 4 minutes for 24 minutes, building: 3 Power Snatches, 3 Hang Snatches (Squat), 3 Overhead Squats 9min AMRAP Follow the pattern 1,1,1 then 2,2,2, 3,3,3 etc. KB Swing Handstand
Thursday, September 28th 2017
For time: 1200 Meter Run 60 DB Thrusters 30 Burpee Box Jump Overs 18 minute cut off Rest 5 minutes And then: Three rounds for time of: 400 Meter Run
Wednesday, September 27th 2017
25 minutes Back Squat, Every 3 minutes, on the minute: 1X5@65%, 1×4@75%, 2X4@80% At minute 12 switch to Front Squats and follow the same timing starting at minute 16:00 1X5
Tuesday, September 26th 2017
EMOM for 10 minutes: 30 seconds max effort MU set 30 second rest OR 100 lateral Burpees over a DB for time Every minute on the minute perform 10
Monday, September 25th 2017
26 minutes: Back Squat, Every 3 minutes, on the minute: 1X6@70%, 1×6@80%, 1X3@90%, 1X2@95% At minute 12 switch to Front Squats and follow the same timing starting at minute 14:00
Sunday, September 24th 2017
15 Rounds for Time: 10 Box Jumps 8 Burpees 6 Deadlifts 4 Power Cleans 200 Meter Run
