Monday 2018.10.01
Strength
Back Squat
- build to a heavy single with a :10 negative
Conditioning
Five rounds for time:
- 50 Double unders
- 16 Single arm dumbbell overhead reverse lunges (35/50)
Week of 2018.10.01 Preview
Microcycle Preview
- Monday: back squat
- Tuesday: body weight strength
- Wednesday: clean
- Thursday: conditioning
- Friday: front squat
- Saturday: team workout
Saturday 2018.09.29
Conditioning
With a partner, one person working at a time, complete as many rounds as possible in 27:00:
- 7 Pull Ups
- 9 Push Ups
- 11 Medicine Ball Cleans (14/20)
Every 3:00 (including at 0:00) run 200m together.
Friday 2018.09.28
Strength
1A) Behind the neck push jerk
- 4 x 2-3 (:03 pause in receiving position)
1B) Single arm dumbbell row
- 4 x 10-12 @ 20X0
Conditioning
3 Rounds each for time:
- 500m Row (or 1k Bike Erg)
- 400m Run
Rest 3:00 between rounds.
Thursday 2018.09.27
Strength
1A) Front squat
- 4 x 2-4 @ 22X1
1B) Banded Good Morning
- 4 x 10
Conditioning
3 Rounds
Complete as many rounds as possible in 3:00:
- 20/15 Calorie bike or row
- 30 Wall balls (20/14)
- Max Burpees in remaining time
Rest 3:00 between rounds.