Workouts for the Week: October 15 - October 20

Monday, October 15th

Strength:

Find a 5 Rep Max Front Squat

Workout: For Time - 15 Minute Cap - Courtesy of Wodapalooza

150 Double Unders (300 singles)
60 Wall Balls
30 Chest to Bar Pullups
150 Double Unders


Tuesday, October 16th

Workout: For Time - With a Partner

60-40-20 Dumbbell Thrusters (50/35)
400m Run
30-20-10 Synchro Burpees over Dumbbell, Facing Dumbbell

 !Cashout! - Time Permitting

6 Minute Tabata
Odd Minute: Rig L Holds
Even Minute: Hollow Holds


Wednesday, October 17th

Strength: As Heavy as Possible

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

 Workout: As Many Rounds as Possible in 11 Minutes

5 Handstand Pushups (1:1 Pushups)
8 Toes to Bar (Abmat Situps)
13 Medball Cleans


Thursday, October 18th

Workout: For Time in 3 Person Teams - 35 Minute Cap - Inspired by Bergeron

1 Mile Run
120/100 Calorie Row
100 Hang Snatch (135/95)
80 Overhead Squats
60 Squat Snatch


Friday, October 19th
HERO WORKOUT
“DORK”

Workout: 6 Rounds For Time

60 Double Unders (1:1 Singles)
30 KB Swings (1.5/1)
15 Burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

Fall Social Tonight - 7pm
Three Notch’d Valley Collab House
241 East Market Street


Saturday, October 20th

Workout: For Time with a Partner

“Angie”

100 Pullups
100 Pushups
100 Situps
100 Squats