Workouts for Week of October 10th - 15th

October 8, 2016

 

New Saturday Feature For Members! 9am workout and 10:30am competition prep workout!

 

Monday
10:00 Alternating EMOM:

2 Clean Pulls+1 Clean (from top of knee)+2 Front Squats @ 75%

:25 Plank Hold

- 2:00 Rest - (do 10 PVC lying raises)

1:00 ME Handstand Plate Steps (use box if needed)

 

Harris Heroes Workout #2 - "Rescue"

RX / SX For Time:

400 meter run buy in

Then 2 rounds:

20 Wall Balls (20/14) / (14/10)

20 KBS (53/35) / (35/26)

20 Medicine Ball Sit-Ups (20/14) / Abmat Sit-Ups

 

Tuesday
 

3 Rounds:

3 Jerk Drive + 2 Jerks @ 75% Max Jerk

10 Sideways Box Step Ups/leg

9 Ring Dips / Kettlebell Dips

--finish with a max effort set of shoulder press at 85% max shoulder press--

 

For Time*:

5 Hang Power Cleans+5 Front Squats+5 Shoulder to Overhead @65% Max C&J

4 Hang Power Cleans+4 Front Squats+4 Shoulder to Overhead @ 70% Max C&J

3 Hang Power Cleans+3 Front Squats+3 Shoulder to Overhead @75% Max C&J

2 Hang Power Cleans+2 Front Squats+2 Shoulder to Overhead @ 80% Max C&J

1 Hang Power Clean+1 Front Squat+1 Shoulder to Overhead @ 85% Max C&J

 

*Make a goal to go unbroken in each set to decrease your time!


Wednesday
10:00 Alternating EMOM:

2 Snatch Pulls+1 Snatch (from top of knees)+2 Overhead Squats @75% Max Snatch

6 Strict Chinups (weight if able)

- 2:00 Rest -

1:00 ME Pushups

 

For Time:

50' Walking Lunges w/ Farmer Carry 1 Kettlebell/Dumbbell

15 Burpee Pullups or Ring Rows

50' Walking Lunges w/ 1 Front Racked Kettlebell/Dumbbell

15 Burpee Pullups or Ring Rows

50' Walking Lunges w/ 1 Kettlebell/Dumbbell Overhead

 

*50' will be in 2 x 25' lanes...switch hands when you turn around*


Thursday *Martial Arts Class at 6:30pm!*

Skill work on the 'kip'

 

8 Rounds NOT for time*:
300 Meter Run
8 Stir-the-pots (4 each direction)

*if your rounds are taking longer than 4:00, only run 200 Meters

 

Friday
15:00 for 3 Rounds:

10 Back Squats

5 Strict + 5 "kipping" Ring Pulls To Chest

5/leg Single Leg Glute Bridges w/ foot on 45#

-increase back squat # each round-

 

15:00 AMRAP:

15 Wallballs

30 Single Arm Swinging Kettlebell Cleans (reps split evenly between arms)

 

Saturday

9am Workout

 

9:00 AMRAP:

5 Thrusters @ 50% Max Thruster

10 Burpees

- 2 Minutes of Rest -

9:00 AMRAP:

5 Ball Slams

10 Double Unders

 

10:30am Competition Prep Workout

 

TBA

 

 

 

 

 

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