Workout Week 21-25 Oct

Monday, 21 OCT

We will split the group – ½ will do workout A and ½ will do workout B and we will flip on Thursday

Chesticles – Workout A
5 rounds
5 reps body weight bench press
10 Dips
15 push ups
20 Squats with an empty 45 lb bar

Workout B

5 rounds
5 reps Body weight squat (Go Deep!)
10 wall balls
15 Dumbbell bench press (use a weight that requires you to take at least 2 sets)
 

Tuesday, 22 OCT

4 rounds
6 deadlifts 225 /185
12 burpees
18 Kettlebell swings
Run 200 (1 lap around the track)

Wednesday, 23 OCT

AMRAP 12
Up Ladder by 3
Clean & Jerk (135, 95#)
Toes to Bar
Do 3 reps of each, then 6, etc..
3,3 / 6,6 / 9,9 / 12,12 / 15,15/ 18,18…

Thursday, 24 OCT

Do either A or B that you did not do Monday
Workout B
5 rounds
5 reps Body weight squat (Go Deep!)
10 Wall balls
15 Dumbbell bench press (use a weight that requires you to take at least 2 sets)

Friday, 25 OCT
3 rounds + 1K row
7 push press 115/95
14 Pullups
400 meter run (upstairs then 2 laps)
A some point during the event you need to fit in a 1000 meter row (either at start, between rounds or at the end)