Wednesday 11/1/17

Strength 1a) Close Grip Chin-up Clusters: 4 x 2.2.2 (10s). Rest 90s. – Rest 10s between set of 2. – Adv: Use added weight – Int. Bodyweight – Beg: Partner Assisted. *All sets should be challenging 1b) Single Arm DB Neutral Grip Push Press: 4 x...

Tuesday 10/31/17

Strength/Skill 8 Minutes of Metcon Preparation: 3 Power Cleans (adding weight to Metcon weight) 3 Front Squats 3 Bar Facing Burpees 21 Double Unders or Attempts *Rest as needed between sets. Metcon “Monster Mash” With a partner for time: 60 Power Cleans...

Monday 10/30/17

Strength/Skill 1) Zercher Squat: 3RM. Rest 2-3:00. – 5-6 sets progressively adding weight each set. – Beginner: Perform sets of 5 adding weight if form permits. 2) Warm-up Deadlifts and Wallballs Metcon “Dead Ball V2” AMRAP 10: 10 Deadlifts...

Friday 10/27/17

Morning: Strength 1) Sumo Deadlift for Speed: 5 x 4 @65%, every 90s. – Reset on each rep. 2) Seated Box Jumps: 4 x 4. Rest 60s. – work up to a challenging height. Conditioning “Karen” For time: 150 Wallballs (20, 14) L2: (14, 10) L1: (100 Wallballs) (10, 8) 12:00 Cap...

Thursday 10/26/17

Skill Oly Skill Work: 3 Position Snatch 1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat *Done as complex. Do not go higher than 60% of 1RM Snatch. *Rest 2:00 between sets. *Same as last week Conditioning AMRAP 18 w. a partner: 500 Meter Row 100...