Friday, October 31
As many reps as possible in 1 min of:
In 10 mins do:
then in the remaining time, AMRAP of:
As many reps as possible in 1 min of:
As many reps as possible in 1 min of:
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Wednesday, October 29
Strength:
- Record your best Bench Press 1 Rep Max lift.
Complete as many rounds as possible in 10 mins of:
- 15 Wall Balls, 20/16 lbs
- 15 Sumo Deadlift High-pulls, 95/65 lbs
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Monday, October 27
Strength:
- Record your best Clean 1 Rep Max lift.
"The Chief" For 5 cycles:
AMRAP in 3 mins of:
- 3 Power Cleans, 135/95 lbs
- 6 Push-ups
- 9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
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Tuesday, October 21
Strength:
- Back Squat 3x10 at 50% 1RM
Rest as needed between sets.
For time:
- 10 Weighted Box Step-ups, 95/65 lbs
- Run, 200 m
- 10 Weighted Box Step-ups, 95/65 lbs
- Run, 200 m
- 10 Weighted Box Step-ups, 95/65 lbs
- Run, 200 m
Rest 2 mins
- 10 Weighted Box Step-ups, 95/65 lbs
- Run, 200 m
- 10 Weighted Box Step-ups, 95/65 lbs
- Run, 200 m
Rest 1 min
- 10 Weighted Box Step-ups, 95/65 lbs
- Run, 200 m
Xtra:
Rest as needed between sets.
Weighted / Strict / Negative
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Monday, October 20
Strength:
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
- 5 Pull-ups
- 10 Wall Balls, 20/16 lbs
- 15 Kettlebell Swings, 53/35 lbs
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