Sep 30 – Oct 6
Monday 09-30
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
BARTENDER
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
Tuesday 10-01
Single Arm DB Strict Press
5 Sets of 8
SURFER ON ACID
3 Rounds For Time:
400 Meter Run
21 Burpees
Wednesday 10-02
WORKAHOLIC
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Thursday 10-03
DOUBLE DARE
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
Build-in Deadlift Weight
Friday 10-04
GUT FEELING
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar
Saturday 10-05
KELLY
5 Rounds:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls
Sunday 10-06
PUMP IT UP
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)
70/50 Calorie Assault Bike
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)