Tuesday 10/1/19

STRENGTH Pull-ups – medium grip: 2/5 x 5. Rest 90s. Options: – 2 warm-ups sets then 5 “work sets” – Add weight – BW – Partner Assisted Pull-ups – Inverted Ring Rows: 5 x 10. Rest 60s. CONDITIONING For time: 40-30-20-10...

Monday 9/30/19

STRENGTH Squat Snatch: 10 x 2. Rest 60-90s. CONDITIONING “The Departed” In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75) Rx+:(135, 95) (Rest 12:00 + Repeat) L3: (95, 65) L2: (Power Snatch + OHS) (75, 55) L1: (75,...

Friday 9/27/19

STRENGTH Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00 CONDITIONING “Surprise” For time: 20-15-10-5 Push Press (135, 95) Burpee Pull-ups L3: (115, 75) L2: (95, 65) L1: (75, 55) (No pull-up) 14:00 Time...

Thursday 9/26/19

STRENGTH Back Squats: 10 x 3 @60% of Back Squat 1RM, every 60s. CONDITIONING EMOM 20: Minute 1: 5 High Box Jumps (30, 24) Minute 2: 10 T2B Minute 3: 20 Front Reverse Lunges (95/65) (10 ea.) Minute 4: 30 WallBalls...