October 2016

10 EMOM 3 Snatch @ 70-75% Metcon: 5 rounds 200m run 10 bx jumps 10 high pulls 10 kb swings

200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10... Read More

drop down” Bench press 2 rounds 4 reps @ 175 6 reps @ 155 8 reps @ 135 10 reps @ 115 12 reps (or... Read More

Mobility day: stretch

4 rounds (3min amrap) 5 pull ups 5 kb swings 10 air sqts 4 rounds 15 3tap abs 20 sit ups 1minute plank

Back squat working to heavy 5 then take 70% and do 6×5 2 rounds 400 m run 25 front squats (95/135) 25 deadlift same weight

EMOM 10 Mins 3 clean n Jerks @ 75% 15 min amrap 2 cleans @70-75% 4 renegade rows (55/35) 6 weighted lunges 8 burpees

21-15-9 Over head Squats bx jumps 15-12-9 Snatches weighted step ups 12-9-6 Squat snatches burpee bx jumps

October Chipper 400m run 42 KB Swings (62/35) 32 Power cleans (135/95) 22 Pullups 12 HSPUS 400m run

3 rounds 5 squat clns (ascending in weight) 4 3 2 1