314 Week of 10/28
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MondayTuesdayWednesdayThursdayFridaySaturday
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10/2810/2910/3010/3111/111/2
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WarmupWarmupWarmupWarmupWarmupWarmup
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Spealler WarmupSpealler WarmupSpealler WarmupSpealler WarmupSpealler WarmupSpealler Warmup
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3 Rounds3 Rounds3 Rounds3 Rounds3 Rounds3 Rounds
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5-10 Pullups5-10 Pullups5-10 Pullups5-10 Pullups5-10 Pullups5-10 Pullups
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5-10 Pushups5-10 Pushups5-10 Pushups5-10 Pushups5-10 Pushups5-10 Pushups
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10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD
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10 Situps10 Situps10 Situps10 Situps10 Situps10 Situps
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10 Air Squats10 Air Squats10 Air Squats10 Air Squats10 Air Squats10 Air Squats
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- Goal is to increase pullup and pushup form and capacity
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StrengthStrengthStrengthWorkout
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Overhead SquatPush JerkEndurance WorkoutStrengthDouble KB Front SquatOpen Workout 20.4
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1 x 10 with empty bar1-1-1-1-110 Minute ClockDeadlift8x8
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1 x 5 @ 50%- Increase as able2k Row5x5 @ 60%Alternate with:OR
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1 x 5 @ 60%- Focus on push JERK on pressAMRAP Situps- 60s rest between setsTempo Barbell Bicep Curls
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4x5 @ 70%3 Minute Rest50X3Workout
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Workout6 Minute ClockWorkoutFrom Comp Train
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Workout5 Rounds Cindy1k Row2016 Granite Games QualifierWorkout“Open Test”
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13 Minute AMRAP10 KBS 53/35AMRAP Situps15 Minute AMRAP20 Minute AMRAPAMRAP 20:
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100 Double Unders4 Rounds Cindy3 Minute Rest10 Squat Clean and Jerks 135/85100' Farmer's Carry 1.5 BW50 Wallballs (20/14)
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20' Dbl DB Lunge (or 8 Lunges) 50/35
20 KBS 53/354 Minute Clock15 Burpees Over the Bar20 Strict Ring Rows50 Double Unders
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10 DB Thrusters 50/353 Rounds Cindy500m Row8 Squat Clean and Jerks 185/11550 Air Squats40 Box Jumps (24/20)
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*Sub Barbell or KB30 KBS 53/35AMRAP Situps15 Burpees Over the BarMax Ring Dips40 Toes to Bar
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- From 10/8/182 Rounds Cindy 6 Squat Clean and Jerks 225/14530 Chest to Bar Pull-ups
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40 KBS 53/35Cashout15 Burpees Over the Bar30 Burpees
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1 Round CindyAccumulate 5 Minute Plank4 Clean and Jerks 275/17520 Cleans (145/100)
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50 KBS 53/3515 Burpees Over the Bar20 Jerks (145/100)
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- Scale Cindy to 4-8-12 or 3-6-9 as needed2 Squat Clean and Jerks 305/20010 Snatches (145/100)
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15 Burpees Over the Bar10 Ring Muscle-ups
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AMRAP Squat Clean and Jerks 315/205Optional - Partner for 30 Minutes
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