SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Front Squat
3 x 10 @ 60, 65, 70% of 1RM
-then-
“Fran”
21-15-9
Thrusters @ 95/65#
Pull-Ups
TUESDAY
12 find to find a 3RM High-Hang Snatch
-then-
“Flight Simulator”
Double-Unders
10-20-30-40-50-40-30-20-10
If you break your set before the specified number of reps, then you must re-start that set.
WEDNESDAY
STRENGTH:
Push Press
Find a 10RM
-then-
EMOM5
10 reps @70% of 10RM
-then-
CONDITIONING:
“Rowing Kalsu”
Row 100/80 Cals
Every minute, starting at 0:00, perform 5 Burpees over the rower
*20 min cutoff*
Gold: 4 Burpees
Silver: 3 Burpees
Bronze: 1 Burpee
Compare to Oct 31, 2014
THURSDAY
STRENGTH:
5 Rounds (not for time)
2 x 25’ Log Carry
3 Deadlifts @ heaviest possible
12 CTB Pull-Ups
Rx+= heaviest log and strict CTB Pull-Ups
FRIDAY
“Partner Kelly”
In teams of two:
5 Rounds
400m Run
30 Box Jumps @ 24/20”
30 Wallball Shots @ 20/14 #
*Both partners Run the 400m together each time. Box Jumps and WBS are partitioned however desired between partners.*
SATURDAY
SKILL:
10 min instruction and practice on Kettlebell Snatch and Turkish Getups
-then-
Kettlebell Snatch test
AMRAP 5 min
Kettlebell Snatches @ 53/35#
*Trade hands whenever you want. Every Snatch, left or right, counts as a rep.*
STRENGTH:
Find a 1RM Kettlebell Turkish Getup.