Friday 2018.09.21

Sep 20, 2018

Strength

1A) Front Squat

  • 4 x 2-4 @ 24X1, heavier than last week

1B) Russian Kettlebell Swing

  • 4 x 10

Conditioning

10-9-8-7-6-5-4-3-2-1:

  • Wall Balls (20/14)
  • Box Jumps (24/20)
  • 100m Run after each round

Thursday 2018.09.20

Sep 19, 2018

Strength

Every minute on the minute for 12:00:

  • Power Clean (ground)

Conditioning

5 Rounds:

  • 1:00 Double Unders
  • 1:00 Sandbag Chest Hold (150/100)
  • 1:00 Rest

Wednesday 2018.09.19

Sep 18, 2018

Conditioning

5 Rounds for time:

  • 30 Abmat sit ups
  • 30 Burpees
  • 30/25 Calorie bike or row

35:00 time cap.

Tuesday 2018.09.18

Sep 17, 2018

Strength

1A) Behind the neck push jerk (:03 pause in receiving position)

  • 4 x 2-3

1B) Horizontal ring rows

  • 4 x 6-10

Conditioning

Tabata:

  • Assault Bike

Rest 1:00

Tabata:

  • Push Ups

Rest 1:00

Tabata:

  • Row

Tabata is :20 work / :10 rest for 8 rounds.

Monday 2018.09.17

Sep 16, 2018

Strength

Back Squat

  • 2 rep max with a :10 descent and :10 pause each rep.

Compare to 20180730

Conditioning

3 Rounds for time:

  • 400m Run
  • 16 Deadlifts (115/75)
  • 16 Front Rack Reverse Lunges (115/75)