Oct
23

"Split seconds!"

Pause Back Squats
5 x 3
Pause for 3 seconds in the bottom. Start @50% and build.

21 Deadlifts (185#/275#)
21 Front Squats (125#/185#)
21 Snatches (Squat or Power) (95#/135#)
*One bar per person.

Oct
22

"Hit it!"

Push Press
5 x 5
Maintain between 70-80% of 1RM.

2 Rounds: (17:00 cap)
10 Squat Cleans (105#/155#)
15 HSPU
20 KB Swings (53#/70#)
25 Pull Ups
30 Plyo Skaters

Oct
21

3 x 5:00 ON / 1:00 OFF
7 Manmakers (DBs) (25#/45#)
15 Box Jumps-Overs
30 Sit Ups

Oct
20

Snatch
(25:00)

AMRAP in 12:00:
10 Power Cleans (95#/135#)
10 Burpee-Over-Bar
10 Toes-2-Bar

Oct
19

Atlas Stone
Tabata

3:00 ON / 1:00 OFF
5:00 ON / 1:00 OFF
7:00 ON
60 Double Unders
30 Wall Ball
10/15 Ring Dips
1/2 Rope Climbs