22 oktober
In teams of three, complete five sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Box Jump-Overs
60 seconds of Burpees
Rest 60 seconds
Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.
23 oktober
A.
Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)
B.
“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
102,5/70kg. Deadlift
Strict Handstand Push-Ups
24 oktober
A.
Five sets of:
Floor Press x 2-3 reps @ 20X1
Rest 2 minutes
Strict Supinated-Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B.
Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.
25 oktober
TABATA
26 oktober
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Power Cleans (61,5/42,5kg)
60 seconds of Rest
60 seconds of Box Jumps (60/50cm)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
28 oktober
A.
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds
B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (52,5/35kg)
15 Pull-Ups
