Workouts for 10/11 - 10/16

Monday 10/11



20MINS to complete 30 Renegade Manmakers

Every 5 RMM do the following:

15 KB Swings

10 Box Jumps


Then


Core - Coaches Choice





Tuesday 10/12



AMRAP18

3 Wall Walks or Plank to Pike on Box*

6 Burpee Pull-Ups or Burpee DB Deadlifts

9 Ground to Overhead (ex: clean + press, snatch, plate, etc. can use BB, DB, KB etc)


*(Plank to Pike on Box: https://youtu.be/dvGdCEMPxFw)


Then


Accessory work:


4 Rounds

5 KB Halos (R/L)

5 Pallof Press (R/L)



Wednesday 10/13




50-40-30-20-10

Double Unders

Sit-ups


After the 50/30/10 rounds of Annie:


1 Round of Kelly


*1 Round of Kelly =

400m

30 Box Jumps

30 Wall Balls




Thursday 10/14



18 MINS to work to heavy complex


1 Deadlift

1 Hang Clean

1 Front Squats

1 Shoulder to Overhead

1 Bent Row


Then


AMRAP4 x 4

5 Hang Squat Cleans > Hang Cleans

10 Box Jump Overs

Max Cals

*Rest 2MIN between*




Friday 10/15



3-4 Rounds

*10 DB Bench Press (from floor) (5/5)

:30 Handstand hold or 1MIN Plank Hold

12 Single Leg Deadlifts (6/6)


*while 1 arm is working the other arm is locked out at the top of the bench press


Then


5 Rounds

20 Plate Sit-ups

20 OH Plate Lunges (10/10)

10 Push-Ups

10 Cals




Saturday 10/16 LAST DAY @ SARGENT STREET


9AM - Coaches Choice