Friday 9/13/19

STRENGTH Handstand Push-up: Rx+: (Deficit x 20-30 reps – accumulate) Rx: (Strict x 20-30 reps – accumulate) L3: (Kipping x 30 reps – accumulate) L2: (1 Abmat x 20 Reps – accumulate) L1: (Box Push-ups x 30-50 reps – accumulate) Beg: (Box...

Thursday 9/12/19

STRENGTH 1) Front Box Squat – Regular Stance: 8 x 3 @80% of 8/26, every 60s. 2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete. CONDITIONING AMRAP 20: 300 Meter Row 10 Power Snatches (115, 75) 10 Overhead Squats (115,...

Wednesday 9/11/19

CONDITIONING For time: 30 Clean + Jerks (135, 95) Run 1 mile 10 Bar Muscle-ups Run 1 mile 100 Burpees L3: (115, 75) (30 C2B) L2: (95, 65) (30 Pull-ups) L1: (75, 55) (50 Ring Rows) *No time cap

Tuesday 9/10/19

STRENGTH 1a) Single Arm DB Bench Press – neutral grip: 4 x 6-8 ea. Rest 30s. 1b) 1-Arm KB Rows – neutral grip: 4 x 8-10 ea. Rest 30s. CONDITIONING AMRAP 17: 21 Air Squats 15/12 Calories on Rower 9 DB Hang Power Snatch (50, 35) (9 Reps each side) L3: (45,...

Monday 9/9/19

STRENGTH 1) Back Squat Wave Loading: 5-3-1-5-3-1. Rest 2:00 – Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM. 2) RDLs w. bands pulling forward: 4 x 8-10. Rest 90s. CONDITIONING AMRAP 6: KB Thrusters (53, 35) – L1:...