Tuesday 12/1/15

Strength:
5x10 Lunges (5/5) add weight each set

Conditioning:
5 rounds for time:
row 200m
10 burpees
then:
Round 1: 20 wall ball
Round 2: 20 box jumps
Round 3: 20 Push Ups
Round 4: 20 kb swing
Round 5: 20 double under

After the row and burpees, you will do the above exercises with each round.

Round one: row 200m, 10 burpee,20 wall ball
Round two: row 200m, 10 burpee, 20 box jumps etc..

Monday 11/30/15

Strength:

Front Squat 3x3 @ 80%

AMRAP 12:00

9 hspu

6 clean 135/95

3 muscle up

* Scale weight and movements accordingly 

**hspu: on box

**muscle up: 5ctb+5 ring dip or 5 ring row +5 box dip

Thursday 11/26/15

Happy Thanksgiving!!!

"Nutts"

Fot time
10 Handstand pushups
15 deadlift 250/175
25 box jumps 30/24
50 pull ups
100 wall balls
200 double unders
run 400m w 45lb plate

You can partner with someone or do it alone!!

Wednesday 11/25/15

Strength

OTM 10:00

1 Power Clean @ 85-90%

Conditioning:

For Time:

200m row

15 kb swing+15 s2oh

200m row

12kb swing + 12s2oh

200m row

9kb swing + 9 s2oh

Tuesday 11/24/15

Strength:

15:00 to establish a heavy single or 1 RM Press

Conditioning:

AMRAP 12:00

12 deadlift 135/95

9 Power snatch

6 OHS

Monday 11/23/15

Strength:

Back Squat 3x3 at 82%

Conditioning:

OTM 10:00

3 HPC 135/95

5 burpee

5 box jump

Friday 11/20/15

In Teams of 2:

"Lumberjack 20"
20Deadlifts 275/185
Run 400m
20 kb swings 70/53
Run400m
20 ohs 115/75
Run 400
20 burpees
Run 400
20 ctb pullups
Run 400
20 Box jumps 24/20
Run 400
20 db squat cleans 45/30
Run 400
* One person working at a time. Each person will do 20 reps of each movement. Split runs relay style.
P1 runs 200m then:
P2 runs 200m