Tuesday 10-31-17

Tuesday 10-31-17

Warm up

4 Frames Rowling 

Strength

Pendlay rows

3-3-3-3-3

Dumbell pullovers 

8-8-8

Conditioning

1000m row 

50 KBS (53/35)

30 pull-ups

Monday 10-30-17

Monday 10-30-17

Warm up

Roxanne 

Strength

Push press

3-3-3-3-3

Lateral raise

8-8-8

Conditioning

12 min AMRAP

3 hang cleans (95/65)

3 push press

3 bar facing burpees

Friday 10-27-17

Friday 10-27-17

Warm up

2 Rounds

10 Burpees

15 Air squats 

Strength

10 min EMOM

2 deadlifts 

1 squat clean

2 front squats

Conditioning

21-15-9

MBC-Wallballs (20/14)

Burpee box jump overs (24/20)

Thursday 10-26-17

Thursday 10-26-17

Warm up

Jumping jacks

Mountain climbers 

Strength

10 min AMRAP

400m run 

30 sec rest 

Conditioning

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

T2B

Sit-ups 

Russian twists (20/14)

Wednesday 10-25-17

Wednesday 10-25-17

Warm up

500m Row

Strength– 

10 min EMOM

3 bench press

5 dumbell flys 

Conditioning

1000m row

Then AMRAP

5 push-ups 

3 Ring dips 

10 min cap

Tuesday 10-24-17

Tuesday 10-24-17

Warm up

2 Rounds

30 Double unders

10 PVC Pass throughs

5 Sotts press

Strength

10 min EMOM

2 snatch grip deadlift

1 squat snatch 

2 OHS 

Conditioning

3 RFT

50 Double unders

30 Ground to OH (95#/65#)

Monday 10-23-2017

Monday 10-23-2017

Warm up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Acquire 3 mins plank hold
In as little time as possible

Metcon
“Eva for 30”
30 AMRAP
800m run
30 KBs
30 pull-ups

Friday 10-20-17

Friday 10-20-17

Warm up

4 Frames Rowling 

Strength

10 min EMOM

1 Snatch

1 OHS

Add weight each minute

Conditioning– 

1000m row

Then AMRAP 

1 rope climb 

3 Snatch (95/65)

6 box jumps (24/20)

12 min cap

Thursday 10-19-17

Thursday 10-19-17

Warm up

2 Rounds

200m Run

15 Face pulls

Strength

Jerk

6-6-3-3-1-1

Conditioning

1.25 mile run

75 push press (95/65)

Break up however

Wednesday 10-18-17

Wednesday 10-18-17

Warm up

3 mins max double unders

Strength

Core circuit 

Conditioning

50-40-30-20-10

Doubles unders

Sit-ups 

5 burpee T2B before and after each round