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Monday 10/22/2018
1. Back Squat build to a heavy set of 9 reps | 275#
2. EMOM (every minute on the minute)
ODD: Deadlift doubles climbing 340#
EVEN: Bench Press doubles climbing 225#
3. Conditioning For Time:
12 Burpee Box Jumps 24″
36 Kettlebell 1 arm thrusters (18/18) 53#
12 Burpee Box Jumps 24″
36 cals Rogue Echo Bike
12 Burpee Box Jumps 24″
36 cals Rogue Echo Bike
12 Burpee Box Jumps 24″
36 Kettlebell 1 arm thrusters (18/18) 53#
12 Burpee Box Jumps 24″
19:55

Tuesday 10/23/2018
1. Find a heavy hang power snatch | 170#
2. Find a heavy hang power clean | 235#
3. Find a heavy push jerk | 235#
4. 3 Supersets Bulgarian Split Squats 5/5 & Banded Good Mornings x15
5. Conditioning:
25-20-15-10-5
Ski Erg Cals
Toes to Bar | 9:31

Wednesday 10/24/2018 | REST DAY

Thursday 10/25/2018
Fight Gone Bad Format
3 rounds, rest 1 minute b/t rounds
Min 1 burpees
Min 2 pull-ups strict
Min 3 one arm DB snatches alteranting 50#
Min 4 one arm KB front rack step-ups alternating 24″
Min 5 box jumps 24″

Friday 10/26/2018
1) Muscle Snatch + Power Snatch 5 sets 135#
2) Isabel for time: 30 snatches 135# | 4:15 (my slowest time wow)

Saturday 10/27/2018
3 Minute AMRAP x3, 1 minute rest b/t
1) Partner Wall Ball Shots | 101 reps
2) Partner Wall Ball Sit-ups | 88 reps
3) Partner Wall Ball Step-ups | 96 reps

4) Power Clean + Push Press, build up to a heavy | 205#

Sunday 10/28/2018
3 mile Ruck 80# pack | Misery.

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