Workouts for Week of October 24th - 29th

October 24, 2016

 

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

 

Monday

Harris Heroes Workout #4
RX
1 round
3 Power Cleans (155/105)
6 Shoulder to Overhead (155/105)
9 Thrusters (155/105)
16 Box Jumps (24/20)

SX
1 round
3 Power Cleans (105/55)
6 Shoulder to Overhead (105/55)
9 Thrusters (105/55)
16 Box Step Ups (24/20)

 

Ring Muscle Up Skill Work

 

Tuesday

15:00 To Find Shoulder Press Max

10:00 AMRAP:
15 Deadlifts @ 65% 1 Rep Max
15 Handstand Pushups


Wednesday

10:00 Alternating EMOM:
Even: 8 Ring Dips or Kettlebell Dips
Odd: 10 Pistols or Step Ups

For Time:
21-15-9
Thrusters
Pullups


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

For Time:
1 Mile Run
10:00 Rest
500 Meter Row

 

Friday

Every 4:00, perform a set of Back Squats, working toward a 3-rep max:

10 (empty bar) - 10 - 7 - 5 - 3 - 3 - 3 - 10 (empty bar)

 

5 Rounds For Time:

:15 Plank Hold w/ feet on plate

5 Burpees to a plate

 

Saturday

9am Workout

For Time with 1 Barbell:
18 Deadlifts
15 Power Cleans
12 Front Squats
9 Shoulder To Overhead
6 Thrusters
3 Power Snatches

*Start with 50% of your max deadlift and keep as much weight on the bar as possible, lowering weight between movements if needed.

 

10am-10:30am - OPEN GYM

10:30am Competitor's Workout
TBA - you need to be ready for toes to bar, double unders, power snatches at 135/95# and clean & jerks at 185/135#

 

 

 

 

Please reload

Featured Posts

Meal Nutrition Simplified - From Cart to Table

March 7, 2019

1/6
Please reload