10/3/17: Tuesday: Oly Club 6:30pm
3 Rounds for completion1 Minute Left Arm Plank
1 Minute Right Arm Plank
1 Minute L-sit on Pull-up Bar
5 Rounds for time
4 Muscle-ups
10 Push Press (115/75)
14 Kettlebell Swings (70/55)
10/2/17: Monday
Back Pause Squat 12x5Back Pause Squat for load: *3 second negative, 2 second pause* *Start at 60% of 1RM* #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps #6: 5 reps #7: 5 reps #8: 5 reps #9: 5 reps #10: 5 reps #11: 5 reps #12: 5 reps…
9/29/17: Friday
Dumbbell Windmills5 sets of 10 reps (5 per arm)
5 Rounds for completion
Max effort Reverse Grip Bench Press
Max effort DB Bent Row
10 Minute AMRAP
30 Double-unders
10 Toes to bar
4 Strict Pull-ups
10 Plyo Push-ups
9/28/17: Thursday: Oly Club 6:30pm
4 Minute AMRAP 13 Rounds @ 95/65 12 Deadlifts 9 Hang Cleans 6 Push Jerks then Max calorie row in remaining time Scoring: Reps 4 Minute AMRAP 2 2 Rounds @ 135/95 12 Deadlifts 9 Hang Cleans 6 Push Jerks then Max calorie row in remaining time 4 Minute AMRAP 3 1 Rounds @ 155/105…