Workouts 9/24-10/30

Monday

Weightlifting

Deadlift

4×12
Start @ 50%
Add 5%
Rest 2 mins

Metcon

Score Time

21-15-9

Kettlebell swings 70/53

Lat burpee over line

TC 10

Tuesday

Metcon

“DANIEL”

For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups

Wednesday

Weightlifting

BACK SQUAT

8-8-5-5-3-3-2-2
Start @ 60%
Add as reps go down
Rest 2-3 Mins

Thursday

OPEN GYM OR:

Weightlifting

BENCH PRESS

5×5
build to a heavy
Rest 2 mins

Metcon

4 Sets

8 Single arm KB DL 70/53-R

100′ Suitcase carry 70/53-R

8 Single arm KB DL 70/53-L

100′ Suitcase carry 70/53-L

Rest 2 Mins

Friday

Weightlifting

EMOM 10
4-10 Pistols

Metcon

AMRAP 12

3 Power clean 185/125

6 Push up

10/8 Row/ski 8/6 Bike

Saturday

Open Gym 8:15am

Team WOD 9:15am

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