314 Week of 10/21
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MondayTuesdayWednesdayThursdayFridaySaturday
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10/2110/2210/2310/2410/2510/26
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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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Front SquatPush PressOlympic LiftingWorkoutDouble KB Front SquatOpen Workout 20.3
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1 x 10 with empty bar1-1-1-1-1Squat Snatch"Whitten"8x8
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1 x 5 @ 50%- Increase as able5-3-3-2-1-15 RoundsAlternate with:OR
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1 x 5 @ 60%
- Focus on push press not push jerk
Squat Clean 22 KBS 70/53Tempo Barbell Bicep Curls
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4x5 @ 70%5-3-4-3-1-122 Box Jumps 24/2050X3Monster Mash from 10/14
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Workout- Focus on catch position400m Run- 5 Down3 Rounds for time of:
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WorkoutTabata22 Burpees- No rest at bottom20 Wall Ball Shots, 20/14
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6 Rounds4 Minutes EachWorkout22 Wall Balls 20/14- Up quickly15 Pull-ups
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35 Double UndersRow for Cal15 Minute AMRAP*Option - Partner- 3 second rest at top10 Hang Power Cleans, 135/95
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10 Dbl DB Lunges 50/351 Minute Rest10 Deadlifts 135/8540 Minute Cap
*Rest 5 minutes between workouts.
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5 Bar MURing Dip20 Air Squats- Start with multiple mats, and decrease21-15-9 reps for time of:
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- Scale to 10 Pullups1 Minute Rest30 SitupsBox Jumps, 24"/20"
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T2BCashoutHandstand Push-ups
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1 Minute RestAccumulate 5 Minute Plank HoldToes-to-bar
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Pushups
*Rest 5 minutes between workouts.
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- Score is total repsIsabel...below parallel
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For time:
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30 Squat Snatches, 135/95
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