Wednesday 2017.11.01

Oct 31, 2017

Strength

3 Sets:

  • 1 Turkish Get Up each arm (heavy)
  • 10-12 Single Arm Dumbbell Row @ 20X0 per arm

Rest as needed between exercises.

Conditioning

At 0:00, complete 21-15-9 reps of:

  • Calorie Bike or Row
  • Chest to Bar Pull Ups

At 8:00, complete 21-15-9 reps of:

  • Box Jumps (20/24)
  • Handstand Push Ups

There is a 6:00 time cap on each portion.

Tuesday 2017.10.31

Oct 30, 2017

Strength

Back Squat

Performance: Every 2:00 for 7 Sets

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 90%
  • 2 x 1 @ 95%

Fitness:

  • 4 x 2-4 @ 32X1

Conditioning

3 Rounds for time:

Monday 2017.10.30

Oct 29, 2017

Strength

Every minute on the minute for 12:00:

  • Slow Clean Pull x 2 + Clean (ground)

Build.

Conditioning

3 Rounds for time:

  • 20/15 Calorie Bike or Row
  • 10 Hang Squat Cleans (135/95)
  • 10 Burpees over the Bar

Saturday 2017.10.28

Oct 27, 2017

Working in teams of 4, with a clock counting up:

0-10:00:

  • Work to a heavy clean pull + clean from knee + front squat

10:00-12:00:

  • clean up / transition

12:00-finish, two rounds:

  • 80 Synchro Deadlifts (TPWAAT, 185/115)
  • 25m-20m-15m-10m Shuttle Sprint Relay (all do 25, then all do 20…etc)
  • 30 Synchro Push Ups (FPWAAT, synchro at top in proper push-up position)
  • 400m Run Together

Record complex total & time for two rounds

Friday 2017.10.27

Oct 26, 2017

Strength

4 Rounds:

  • 1:00 Supine Chinese Plank
  • :15 L-Sit or Tuck Hold

Rest as needed between exercises.

Conditioning

With a partner, alternating every 30 seconds, complete as many rounds as possible in 20:00:

  • 60 Kettlebell Swings (53/35)
  • 40 Burpee Box Jump Overs (24/20)
  • 60m Forward Crawl
  • 100 Double Unders

Partner 1 will work for 30 seconds. Partner 2 will then pick up where partner 1 left off and work for 30 seconds. This pattern continues until each partner has completed 20 rounds of work and the clock reaches 20:00.