Friday 11/20/18

STRENGTH 1a) Ring Rows: 4 x 10-12. Rest 30s. 1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s. METCON ”Jones Bones” AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75)...

Thursday 11/29/18

STRENGTH/SKILL 1) Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets. 2) RDLs: Work up to a heavy set of 6-8. Rest 90s. 3) Back Squat with a pause: 9 Minutes performing sets of 3. Rest 90s. – 1 ONE THOUSAND PAUSE...

Wednesday 11/28/18

METCON In a 5:00 Window x 4 Rounds: Row 250 Meters Remaining time: Max Rounds of: 5 Pull-ups 10 Renegade Rows (50s, 30s) (total reps) 15 Box Jumps w. step down (24, 20) Rest 60s between rounds *Score = Total Rounds of AMRAP L2: (Band Assisted Pull-ups) (40s, 25s) (20,...

Tuesday 11/27/18

STRENGTH Gymnastics Skill/Strength EMOM 10: ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week ie. handstand hold, walking or free-standing HS hold) EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts METCON EMOM 10: ODD...

Monday 11/26/18

METCON ”Holleyman” 30 rounds for time of: 5 Wallballs (20, 14) 3 Handstand push-ups 1 Power Clean (225, 145) L3: (20 Rounds) (185, 125) L2: (15 Rounds) (14, 10) (5 Box Push-ups per round) (135, 95) L1: (15 Rounds) (10, 8) (5 Box Push-ups per round) (4, 155, 105...