Thursday Oct 18 - Sunday Oct 21

Thursday October 18

ECC

Strength: Bench 10-8-6-4-2

Conditioning: “Annie”

50-40-30-20-10

Double Unders

Ab Mat Situps

OPP

Bench 10-8-6-4-2

Thruster 1RM

Thruster 3x10 @ 55%

“Annie”

Endurance @ the Box

4, 5 or 6 x 800 Run

Rest is Equal to Work Time – 1:1

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Friday October 19

ECC

6 Rounds of:

12 Dead Lifts 155/115#

400 meter Run

Rest 1 minute between each round

OPP

Rest Day

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Saturday October 20

ECC

10!

Power Clean 135/95

Pull ups

KBS 55/35

OPP

10!

Power Clean 185/135

C2B

KBS 70/55

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Sunday October 21

Amnesty Sunday – Pick a workout that you missed during the week!

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OPP

OTM for 12 Min of 3 Squat Clean @ 65%

OTM for 10 Min of 3 Muscle Ups

20 mins mobility - athletes choice