Oct 25, 2017
Strength
Every minute on the minute for 12:00:
- Slow Snatch Pull x 2 + Snatch (ground)
Build.
Conditioning
2 Rounds:
Complete as many reps as possible in 3:00:
Rest 3:00
Complete as many rounds as possible in 3:00:
- 3 Hang Power Snatch @ 60-70% of today’s heaviest lift
- 10 Jumping Lunges
Rest 3:00
You will bike or row for 3:00, rest for 3:00, then begin the hang power snatch and jumping lunges. You will then rest for 3:00 and begin back on the bike or rower for another round.
Oct 24, 2017
Strength
Back Squat
Performance: Every 2:00 for 8 sets:
- 5 @ 55%
- 5 @ 65%
- 3 @ 75%
- 2 @ 85%
- 2 @ 90%
- 1 @ 95%
- 2 @ 90%
- 1 @ 90%
Fitness:
Conditioning
Complete as many rounds as possible in 10:00:
- 15 Wall Balls (20/14)
- 10 Box Jump Overs (24/20)
- 5 Strict Handstand Push Ups
Oct 23, 2017
Conditioning
Every 4:00 for 36:00 (3 rounds):
- First 4:00: 600m Run
- Second 4:00: 60 Double Unders + 15 Toes to Bar
- Third 4:00: 20/15 Calorie Bike or Row + 15 Chest to Bar Pull Ups
At 0:00 you will run 600m and then rest until 4:00. At 4:00 you will complete 60 double unders and 15 toes to bar. At 8:00 you will complete a 20/15 calorie bike or row and 15 chest to bar pull ups. This pattern continues for 3 rounds.
Oct 22, 2017
Strength
4 Rounds:
- 6 Front Rack Reverse Lunges per leg
- 8-10 Horizontal Ring Rows @ 10X0
Rest as needed between exercises.
Conditioning
Every 6:00 for 3 rounds:
- 500m Row
- 10 Burpees over the rower
- 8 Single Arm Kettlebell Push Press per arm
