Thursday 11.17.16

Strength: Barbell Bent Row 5-5-5-5-5… Conditioning: AMRAP 15: 30 Double Unders 15 Power Cleans (135/93) 30 Double Unders 15 T2B

Wednesday 12.14.16

Strength: 5 Sets of alternating Work: Pull Up work: – Weighted Pull Up x 1 – or – – Negative Pull Ups 3-3-3… * Find the Smallest band you can use for 3 Pull ups with a controlled negative – or – – ME Ring Row w/ 3 count...

Tuesday 12.13.16

Alternating 14 mins: 30 Seconds On / 30 Seconds Off – :30 Slam Balls / :30 Seconds Rest – :30 Box Jumps (24/20) / :30 Seconds Rest *Don’t Jump Off – slam ball video review – https://youtu.be/7gLEmS4nwi0 Conditioning: AMRAP 15: 10 Push Ups...

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...

Friday 12.9.16

Strength Back Rack Barbell Lunge: * Posture & Control Priority * Do not let knee slam into ground, if does go lighter 5 Sets of 5 Steps (each leg, in place, foot goes backwards) * Same Load all 5 sets @ 50%-60% of 1RM Back Squat Conditioning: 3 Rounds for time: 10...

Thursday 12.8.16

Strength: (~20-25 to finish everything) Power Clean + Push Press: Building -then- 1xME STO @ 70% Conditioning: EMOM 10 Mins: 3-5 Deadlifts (185-225 / 113 – 153) Dessert Complete for Quality: 20 Turkish Get...