Wednesday 10/19/16

A: 1 mile run (time trial)

B: Every 90 seconds for 8 rounds complete:

1 clean pull + 1 hang clean + split jerk

C: As many rounds as possible in 10 minutes of:

25 meter overhead walking lunges (35/15)

12 push-ups

Tuesday 10/18/16

A:  Every 3 minutes on the minute for 15 minutes complete 10 thrusters

B: As many rounds as possible in 15 minutes of

10 goblet squats (53/44)

5 single leg dead lift (left leg)

5 single leg dead lift (right leg)

5 kettle bell snatch (left)

5 kettle bell snatch (right)

10 Russian twists

Monday 10/17/16

“Jack” Martin

A: 3 rounds not for time of:

50 double unders

 5-10 Strict hand stand push-ups

1 rope climb

B: “Jack”

As many rounds as possible in 20 minutes of:

10 push presses (115/75)

10 American kettle bell swings (53/35)

10 box jumps (24/20)

Saturday 10/15/16

A: Every minute on the minute for 10 minutes complete:

10 slam balls (30/20)

B: Every 3 minutes on the minute for 15 minutes complete: 3 squats