Monday 12.12.16

Strength: Pause Front Squat: Build to Heavy Single (Pause :07 Bottom, :15 Top) -then- 3×3 @ 83% w/ (Pause :07 Bottom, :15 Top) Conditioning: Rx: AMRAP 10: 3 Strict Pull Ups 10 Split Jumps (total) 30 Russian Twist (45/25 total) Rx+: AMRAP 10: 3 Strict L-Pull Ups...

Wednesday 11.30.16

Strength: For Time: 50 Handstand PushUps -or- AMRAP 10: HSPU -or- AMRAP 10: Heavy Seated DB Press Conditioning: (~ 20:00 Min) 10 Rounds For Reps: 0:30 Burpees Rest 0:30 0:30 DB Thrusters Rest...

Tuesday 11.29.16

2 Rounds For QUality: – :30 Hollow Hold -Roll Over – :30 Arch – Roll Over – :30 Hollow Hold – Roll Over – :30 Arch – Roll Over – Rest :60 – 2:00 Wall Sit + Plates in lap (Rx+ 2KB in Front Rack, Handles touching...

Monday 11.28.16

Strength: Pause Front Squat: Build to Heavy Single (Pause :07 Bottom, :15 Top) -then- 3×3 @ 75% w/ (Pause :07 Bottom, :15 Top) Conditioning: AMRAP 13: 200m Run 8 CTB Pull Ups 8 KB Headcutter -* https://youtu.be/tJA07NpN7pM...

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...