Friday 11.25.16

Strength Back Squat w/ 3 Count Active Pause: Building Heavy 3, Pauses every Rep Conditioning: For Time: 21-15-9 reps of: Wall Ball (20/14) Slam Ball (AHAP)

Thursday 11.24.16

Strength: AEMOM 24 minutes: – 10′ Handstand walk / 2 x Wall climb 5 sec. pause at the top – 2 Rope climb – 0:30 Weighted plank hold – Rest Conditioning: Ladder 10: 1,2,3,4,5,6,… SDHP (95/65)(w/BB) 1,2,3,4,5,6,… Burpees over...

Wednesday 11.23.16

Strength: Power Clean + Push Jerk Building & Building From the Floor Practice fast reset for the jerk Push Jerk prefered Conditioning: For Time: “Grace” 30 Clean & Jerks (135/93)

Tuesday 11.22.16

Seconds On / 30 Seconds Off 2 Rounds: – 1:00 Burpees (As Fast As Possible) – Around the World Plank: :30 Normal Plank :30 Right Side Plank :30 Face-up plank (Body tight facing to ceiling. Squeeze glutes) :30 Left Side Plank – 1:00 Rest Conditioning:...

Monday 11.21.16

Strength: Pause Front Squat: Build to Heavy Single (Pause :07 Bottom, :15 Top) -then- 3×3 @ 70% w/ (Pause :07 Bottom, :15 Top) Conditioning: AMRAP 12: 200m Run 40 Lunges (Total Steps) 20 Air Squats