October 24, 2016
MOTIVATING MONDAY: 10/24/2016
STRENGTH: (15:00) Back Squats!
Take 90% of your 1RM (optional: add #10), then perform the following:
75%x5
85%x3
95%x1+(AMRAP)
Clips are required. De Load with Care!
SCALE DOWN OPTION:
3 rep Semi Heavy Back Squat!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
30 Dubs (100 Singles)
30 Alt. Plank Hold Shoulder Taps!
200 M Run
30 Bicycle Kicks
MET CON: 12:00 Clock!
GOAL: Sub 10:00!
*Perform the OHS and Pull Ups UB if possible!
E: 5RFT!
6 OTB Burpees
9 C2B Pull Ups
12 OH Squats #135/95
RX: 5RFT!
12 OH Squats #115/75
9 Pull Ups
6 OTB Burpees
SCALED: AMRAP!
6 Jumping Pull Ups (9 Banded Pull Ups or 12 Alt. Plank Rows #35/25 DB’s)
9 OTB Burpees
9 OH Squats #95/65 (9 Back Squats or 9 DB Front Squats #35/25)