Oct 16, 2019
Strength
1a) Single Arm Push Press @ 30X2
1b) Alternating Renegade Row
1c) L-Sit
Conditioning
With a partner, alternate full rounds, complete as many rounds as possible in 16:00:
- 15 Russian Kettlebell Swings (53/70)
- 30m Forward Crawl
Oct 15, 2019
Conditioning
Every 3:00 for 10 rounds:
- 10 Toes to Bar
- 12 Dumbbell Snatch (35/50)
- 14 Box Jump step down
Oct 14, 2019
Strength
Power Clean with :05 pause at position 2
- Build to a heavy single
- Drop 15% and every minute on the minute for 5:00:
Conditioning
10-8-6-4-2 reps of:
- Power Cleans (you choose weight @ RPE 7)
- Bar Muscle Ups
- 15/12 Calories
15:00 time cap
Oct 13, 2019
Strength
Back Squat
- build to a heavy set of 6
First rep has a :05 descent and a :05 pause in the bottom.
Following 5 reps have no tempo restriction.
Conditioning
Complete as many rounds as possible in 14:00:
- 100ft Walking Lunge
- 30/24 Calories
