October Workout of the Day

Monday

 

21 Power Snatches

21 Pull-ups

15 Overhead Squats

15 C2B Pull-ups

9 Squat Snatches

9 Burpee Pull Ups

 

Tuesday

 

AMRAP 5:

Buy-in: 50 Wallballs

12 Deadlifts (light)

12 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 Wallballs

9 Deadlifts (moderate)

9 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 20 Wallballs

6 Deadlifts (heavy)

6 Bar-Over Burpees

 

Wednesday

 

1 Round:

800m Run

80 Double-unders

21 Hang Power Cleans (light)

2 Rounds:

400m Run

40 Double-unders

15 Hang Power Cleans (light)

3 Rounds:

200m Run

20 Double-unders

9 Hang Power Cleans (light)

 

Thursday

 

Class divides into 2 teams:

 

3 Rounds:

Team 1: Max Cal Bike

 

Team 2: 10 Odd Object Squats + 10 Odd Object Push Press + 200m Run

 

Friday

 

AMRAP 18:

30 Thrusters (light)

30 Box Jumps

30 Calorie Row

30 Toes-to-Bar

 

Saturday

 

9 Rounds:

24 Pushups

8 Deadlifts (215/135)