Workouts for Week of October 17th - 22nd

October 15, 2016

 

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

 

Monday

6:00 Alternating EMOM:

2 Clean Pulls+1 Clean (from ground-NOT t&g)+2 Front Squats @ 85% Clean Max

:30 Plank Hold

Into Every 2:00 for 5 sets, increasing # after each SUCCESSFUL lift:

1 Clean From The Ground

 

Harris Heroes Workout #3 "Refuge"

RX / SX

3 Rounds For Time:

54 Double Unders / Singles

30 Air Squats

24 Pull-Ups / Ring Rows

 

Tuesday

3 Rounds in 12:00 3 Jerk Drive + 1 Jerk @ 85% Max Jerk

10 Pistols/Leg (use rings for assistance if needed)

10 Ring Dips / Kettlebell Dips

...then...

Use 5 sets in 10:00 to find your Max Jerk

 

3:00 For Max Distance Sled Drag at Body weight


Wednesday

6:00 Alternating EMOM:

2 Snatch Pulls+1 Snatch (from ground-NOT t&g)+2 Overhead Squats @ 85% Snatch Max

6 Strict Chinups (# if able)

Into Every 2:00 for 5 sets, increasing # after each SUCCESSFUL lift:

1 Snatch From The Ground

 

Max Effort Strict Pullups


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

15:00 for Agility Ladder Drills & Races

30:00 AMRAP at a constant pace:
300 Meter Run
300 Meter Row

 

Friday
15:00 for 3 Rounds:

10 Back Squats

5 Strict + 5 "kipping" Ring Pulls To Bottom of Dip

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

-increase back squat # each round-

 

3 Rounds For Time:

10 Deadlifts at your last back squat weight

20 Aquafitters

 

Saturday

9am Workout

20:00 AMRAP:
5 Pushups
10 Pullups
15 Air Squats

10:30am Competitor's Class

FENRIR'S MAYHEM V Skill Station Practice

http://fenrirsmayhem.com/mayhem-5-skill-stations/

 

 

 

 

 

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