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

Luke Espe