Workouts for the Week: October 1 - October 6

Monday, October 1st

Strength: Repeat from September 3rd

3 Push Press + 1 Push Jerk
3 Push Press + 2 Push Jerk
3 Push Press + 3 Push Jerk
3 Push Press + Max Effort Push Jerk

*Push Press will be the limiting factor…the sets start once it begins to get heavy.

 Workout: Every Minute on the Minute for 12 Minutes - Inspired by Spealler

Odd Minute:

“Nate” - Bar Edition
2 Bar Muscle Ups
4 Handstand Pushups
8 KB Swings (2/1.5)

Even Minute:

10 Burpee Box Jump Overs


Tuesday, October 2nd

Workout: 2 rounds for Time - Teams of 3 - Inspired by Bergeron

100/70 Calorie Row
100 Double Unders
100 Power Cleans
100 Wall Balls

Round 1: 135/95
Round 2: 115/75 

(30 Minute Cap)

!Cashout! - Time Permitting

100 Hollow Rocks


Wednesday, October 3rd

Conditioning: Every Minute on the Minute for 8 Minutes

4 “Lungesters” (50/35)

With dumbbells on the Front Rack complete:
Reverse Lunge left leg + Reverse Lunge right leg + Thruster

 Workout: For Time

30 Knee to Elbows (1:1 knee tucks)

-into-

3 Rounds
400m Run
5 Power Snatch (155/105)

-into-

30 Knee to Elbows


Thursday, October 4th

Workout:

In 8 Minutes Complete:

1000/850m Row
30 Shoulder to Overhead (115/75)
Max Effort Handstand Pushups


Friday, October 5th

Workout: “Wasabi” - For Time - Courtesy of Bergeron

1 Mile Run
40 Chest to Bar Pullups
30 Front Squats (135/95)
20 Bar Facing Burpees


Saturday, October 6th

Workout: As Many Rounds as Possible in 17 Minutes - With a Partner

21 Calorie Row
15 Abmat Situps
9 Overhead Squats (135/95)