Friday 11/16/18
Strength: Pause Front Squats (3 sec pause in bottom) Build to a heavy single Conditioning: 3 RFT 30/21 Cal Row 30 KBS (53/35) 30...
Thursday 11/15/2018
Conditioning: For Time 1600m run -4 min. Rest 1200m Run -3 min. Rest 800m Run -2 min. Rest 400m Run Cool Down: 3 rounds :45 sec Banded...
Wednesday 11/14/18
Strength: Take 15 mins to work up to a heavy 5 Deadlift Conditioning: 21-15-9 Deadlifts (225/155) C2B Pull ups
Tuesday 11/13/18
Conditioning: Coe 10 RFT 10 Thursters (95/65) 10 Ring Push-ups Core: 4 Rounds 25 GHD Sit ups 80 Ft Farmer's Carry (70/55)
Monday 11/12/18
Conditioning: 5 min AMRAP Buy in: 100 Double Unders Immediately into... 12 Power Snatches (75/55) 4 Burpee Box Overs (24/20) Rest 5 min 5...
Friday 11/9/18
Strength: Strict Press 3x3 Conditioning: For Time: 27-21-15-9 DB Push Press (50/35) 4-3-2-1 Rope Climbs
Thursday 11/8/18
Conditioning: 30 min EMOM Min 1: Run 200m Min 2: 2 Rounds of Cindy Min 3: Rest Cindy: 5 Pull ups 10 Push ups 15 Squats
Wednesday 11/7/18
Strength: Front Squat 5-1-5-1-5-1 Conditioning: 21-15-9 OHS (135/95) Box Jumps (30/24)
Tuesday 11/6/18
Conditioning: 30 min AMRAP 20 Jumping Lunges 20/15 Cal Bike 10 Bench Press (155/105) 20 Jumping Lunges 20/15 Cal Bike 10/7 Strict Pull...
Monday 11/5/18
Strength: Hang Power Clean: Build to a heavy single Conditioning: For Time: 21 Hang Power Cleans (135/95) 21 Lateral Barbell Burpees 100...
