Friday 2017.12.01

Nov 30, 2017

Strength

Deadlift

• 3 x 8-10 @ 30X1

Stay light and focus on the tempo and technique. We are preparing for big sets of touch and go deadlifts that may come up in the open.

Conditioning

3 Rounds

Complete as many rounds as possible in 4:00:

• 10 Double Kettlebell Deadlifts (70/53)
• 10 Box Jumps (24/20)
• 3 Muscle Ups

Rest 1:00

*Scale muscle ups to 10 chest to bar pull ups or any other pull up variation.*

Thursday 2017.11.30

Nov 29, 2017

Barbell Cycling

6 Rounds

• :20 of Unbroken Thrusters @ 10X1
• :10 Rest

Conditioning

27-21-15-9 reps of:

• Calorie Bike or Row
• Goblet Squats (35/53)
• Double Unders x 2

Wednesday 2017.11.29

Nov 28, 2017

Strength

3 Rounds

• 20 Weighted Russian Twist each side
• 1:00 Supine Chinese Plank

Conditioning

3 Rounds for time:

• 400m Run
• 30 Alternating Dumbbell Snatch (35/50)
• 20 Burpees
• 10 Strict Handstand Push Ups

Tuesday 2017.11.28

Nov 27, 2017

Strength

Back Squat

Performance:

• 4 x 1 @ 85-90% of 1 rep max

Fitness:

• 4 x 4-6 @ 22X1

Conditioning

10 Rounds for time:

• 10 Wall Balls (20/14)
• 8 Toes to Bar

Rest :30

Monday 2017.11.27

Nov 26, 2017

Strength

Every 1:30 for 10 sets:

Performance:

• Slow Snatch Pull + Hip Snatch + Snatch from Knee + Snatch

Build.

Fitness:

• Slow Snatch Pull + 3 Hip Snatches

Build.

Conditioning

6 Rounds for max reps:

• :20 of Hang Power Snatches (95/65)
• :10 Rest
• :20 of Burpess
• :10 Rest

Rest 2:00

6 Rounds for max reps:

• :40 of Rowing or Assault Bike
• :20 Rest