Friday 11.18.16

Strength Back Squat w/ 3 Count Active Pause: Building Heavy 3, Pauses every Rep Conditioning: AMRAP 14: 7 Steps Right Leg Forward/ Back Lunge (Rx+ Weighted 2 DB held at sides) 7 Steps Left Leg Forward/ Back Lunge (Rx+ Weighted 2 DB held at sides) 21 WallBalls...

Thursday 11.17.16

Strength: Hang Power Snatch + 2 Paused OHS – or – Hang Snatch + Paused OHS Conditioning: 4 Rounds for reps: 1:00 KB Snatch (heavy, do not have to alt or touch floor) :30 Rest 1:00 T-2-B/KTE :30 Rest 1:00 Burpee 1:00...

Wednesday 11.16.16

Strength: Strict Press: – Feet slightly wider than hips – 2-2-2-2-2-2 Over Head Hold: @ 60% of above – 2:00 UnBroken Conditioning: Ladder 10:00 1,2,3… Pull Up 1,2,3… Push Up 1,2,3… Weighted Sit Up (Plate Hugged to...

Tuesday 11.15.16

3 Rounds For Quality: 3 Tgu (Right Arm) + over head carry to Pink 3 Tgu (Left) + over head carry to Pink 20 Banded good mornings 1:00 Elbow Plank AMRAP 12: 20 KB Swing (go heavier than usual) 20 Split Jump (total jumps) 1:00 DeadBug ( https://youtu.be/27HMz2Um5QE...

Monday 11.14.16

Gymnastic Strength: AEMOM – 3-5 Dips – 3-5 Pull Up Negatives – OR – EMOM – 1-3 Muscle Ups Conditioning: A) For Time: 2 Rounds: 400m Run 20 Hang Squat Cleans (95/63) -Rest 2:00- B) For Time: 1 Round: 800m Run 20 Hang Squat Cleans...