Monday, 10/5

Cash in: 4×200 get faster! 30 sec rest.

Cash out: 4×10 floor wipers (each side)

Basic

Every minute, on the minute, for 20 minutes (4 sets of each):

  • Minute 1 – Deadlift x 6-8 reps @ 30X1
  • Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
  • Minute 3 – Russian Step-Ups x 10 reps on Left Leg
  • Minute 4 – Russian Step-Ups x 10 reps on Right Leg
  • Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

 

Three rounds for time of:

  • Row 300 Meters/run 250
  • 20 Kettlebell Swings
  • 10 Goblet Squats

Use the same kettlebell for both movements

 

Performance

Every 4 minutes, for 20 minutes (5 sets) of:

  • Clean x 1.1.1.1 (rest 10 seconds between singles)
  • Rest 30 seconds
  • Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

 

Three rounds for time of:

  • 15 Deadlifts (155/105 lbs)
  • 12 Hang Power Cleans (155/105 lbs)
  • 9 Front Squats (155/105 lbs)
  • 6 Jerks (155/105 lbs)
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