Monday – 10/19/20
Strength:
E2MOM x 5
3 back squats @85% or AHAP
Conditioning:
“Tidying Up”
AMRAP 15:
15 Power Cleans 95/65
30 Double-Unders
15 Wallballs 20/14
30 Double-Unders
*power cleans are light, doable in 2 sets or less. Mod 2x singles. WB doable in 2 sets or less.
“Tidying Up”
AMRAP 15:
15 Double Dumbbell Power Cleans (50’s/35’s)
30 Double Unders
15 Single Dumbbell Goblet Thrusters (50/35)
30 Double Unders
Tuesday – 10/20/20
Conditioning:
“Push Pop”
4 Rounds: (24min cap)
30/25 cal bike
8 Ring Muscle-Ups
30/25 cal bike
8 Jerks (185/135)
*bike rpm goal 60/55 or higher. Mod burpee pull-ups for ring MU. Jerks are heavy but doable in 2 sets or less. Have athletes doing ring MU use squares under the rings.
“Push Pop”
5 Rounds:
15 Weighted Sit-ups (50/35)
15 Double Dumbbell Push Press (50’s/35’s)
Wednesday – 10/21/20
Conditioning:
“Again and Again”
On the 10:00 x 3 Rounds:
400m Run
30/24 Calorie Row
200m Single DB Run 50/35
20 Double Dumbbell Squats 50’s/35’s
*goal is to have 2min of rest or more. DB squats are doable in 2 sets or less.
“Again and Again”
On the 10:00 x 3 Rounds:
400 Meter Run
30 Double Dumbbell Squats (50’s/35’s)
200 Meter Double Dumbbell Farmers Carry (50’s/35’s)
Thursday – 10/22/20
Strength:
E3MOM
8 back squats @70%
Conditioning:
“Helen”
3 Rounds: (15min cap)
400m Run
21 KBS 55/35
12 Pull-Ups
*KB swings and pull-ups are doable in 2 sets or less.
“Helen- ISH”
3 Rounds For Time:
400 Meter Run
30 Single Arm Russian Dumbbell Swings (50/35)
12 Strict Pull-ups
Saturday – 10/24/20
Conditioning:
“Another One”
On the 3:00 x 7 Rounds:
15 Goblet Squats 70/53
12 Power Snatches 75/55
9/7 Calorie Row
kg: Kettlebell – 32/24
“Another One”
On the 3:00 x 7 Rounds:
15 Dumbbell Goblet Squats (50/35)
12 Alternating Dumbbell Snatches (50/35)
9 Lateral Burpees Over Dumbbell