Programming October 15th - 21st
Monday October 15
15 min to build to a heavy squat snatch
15 min to build to a heavy squat clean
1k row time trial
Tuesday October 16
3 rounds for time
Assault Bike 30/25 cals
21 Kb swings s(1.5/1) f(1.5)
8 ring muscle ups f(15 pullups)
Wednesday October 17
6 rounds for time
30 double unders
10 Toes to bar
5 Deadlifts at 50%
Thursday October 18
7 rounds
2 min AMRAP
4 Turkish getups s(1.5/1) f(1/.5)
10 Renegade Rows s(50/35) f(35/20)
Max anchored situps
*** Rest 2 min between sets***
Friday October 19
4 rounds for time
Row 500m
4 squat cleans at s(185/125)(135/95)
20 Pistols
10 burpee box jump overs at s(30/24) f(24/20)
Saturday October 20
25 min AMRAP
One partner working at a time
20 Pullups s(chest to bar)
15 Power snatches s(115/75) F(75/55)
20 Pushups
15 Shoulder to OH s(115/75) F(75/55)
Run 200m each (not together)
Sunday October 21
Get Outside and be Rad