Programming for Oct 2nd-7th

Workout of the Day: 10.02.17

Metcon: For Time:

  • 150 DU
  • 50 OHS 115/75
  • 50 KB swings 70/53
  • Run 1 Mile

Workout of the Day: 10.03.17

Strength: Box Squats: 3 x 3 x 3 x [email protected]%

  • drive hips and gluts back onto box, then 1 sec pause on box

Strength: Stiff Legged Barbell Deadlifts on 45lb plate: 5 x 5 x [email protected]%

  • barbell should not touch the ground during set of 5

Workout of the Day: 10.04.17

Metcon: 3RFT

  • 10 T2B
  • 12 HRPU
  • 14 Alt DB Snatches 50/35

REST 5 Minutes, then:

Metcon: 4 RFT

  • 10 Double KB Hang Cleans 53/35
  • 12 HSPU

Workout of the Day: 10.05.17

Strength: Clean Pull: 2 x 2 x 2 x [email protected]% of Squat Clean

Strength: Work to heavy squat clean for the Day

Workout of the Day: 10.06.17

5K Row time Trial!!!!

Workout of the Day: 10.07.17

Grunt Work Saturday:

  • 100 M Farmer Carry 70/53
  • 15 GHD SU
  • 200 M Front Rack Carry with KB 53/35
  • 25 Abb matt SU
  • 400 M Overhead Plate Run 45/25
  • 15 GHD SU
  • 800 M Medball Run 20/14
  • 25 T2B