Friday 10/9/15
Warm up:
800m run then:
3 X
5 deep ring row
5-10 push up
10 good mornings w/bar
10 air squats
10 kipping swings

Conditioning:
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lbm./155w deadlifts
Strict handstand push-ups
* scale kipping hspu or seated db press

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb m/105w power cleans
One-legged squats

Thursday 10/8/15

Strength:

20:00 to work to a heavy single Power Clean

Conditioning:

AMRAP 10:00

400m run

20 wall ball

Wednesday 10/7/15

OTM 12:00

even- Goat 1

odd- Goat 2

* Athlete will choose skill or movement that you need/want to work on.  1-5 reps

Conditioning :

3 Intervals 1:1 rest

500m row

15 kb swings 70m/53w

10 shoulder to overhead 115m/75w

Tuesday 10/6/15

Strength:

A. Snatch Pulls 3x5

B. weighted pushups 3x5

Conditioning:

3 RFT:

30 hang power clean 95m/65w

30 straight leg sit up

30 box jumps 24m/20w

Monday 10/5/15

Strength:

OHS

5x5

building each set

Conditioning:

4 Sets, rest 2 min between sets:

In 2 min

Run 200m

With time remainig, ME Rounds of

10 pullups+ 5 burpee

Saturday 10/3/15

Teams of 2

"Badger"

3RFT

30 squat cleans 95m/65w

30 pullups

800 m run

* split reps evenly

*Partner runs

Scale pullups:

banded or ring rows

Friday 10/2

Otm 10:00

even: 5 Deadlift

odd: 1-2 rope climb

Conditioning:

10x 100m sprint

rest:90 between sets