Monday 11/18/19

STRENGTH Front Squat: 1RM in 10 Sets. Rest 2:00 CONDITIONING “DT” 5 RFT: 12 Deadlifts (155, 105) 9 Hang Power Cleans (155, 105) 6 Push Jerk (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 16:00...

Friday 11/15/19

STRENGTH Push Press: 2RM in 9 sets. Rest 2:00 CONDITIONING 2 RFT: 150 Double Unders 75 Calorie Row or 50 Calorie Bike 50 DB Push Press (50, 35) L3: (100 Double Unders) (45, 30) L2: (75 Double Under Attempts) (35, 25) L1: (100 Single Unders) (30 DB Push Press per round...

Thursday 11/14/19

STRENGTH Sumo Deadlift: 3/8 x 3 @75% of 1RM from 10/21, every 60s CONDITIONING For time: 50 Burpees 100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs) L3: (45, 30) L2: (35 25) L1: (Bodyweight Walking Lunges or light DBs by their side)...

Wednesday 11/13/19

STRENGTH Gymnastics Skill – Week #1 EMOM 10: ODD Minutes: 30s of T2B EVEN Minutes: 40s Single Unders CONDITIONING AMRAP 8: 5 Bar Facing Burpees 10 Hang Power Snatch (75, 55) 15 Overhead Squat (75, 55) Rest 2:00 AMRAP 8: 5 Bar Facing Burpees 10 T2B 15 SDHP...

Tuesday 11/12/19

STRENGTH 1a) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s. 1b) Symmetrical Stance 1-Arm DB Rows – pronated grip: 2/4 x 15 each. Rest 30s. CONDITIONING Every 4:00 x 5 sets: 100 Ft. Front Rack KB Carry 10 Double KB Clean + Press (53s, 35s) 100 Ft. Front Rack...

Monday 11/11/19

CONDITIONING “Hot Shots 19” 6 RFT: 30 Air Squats 19 Power Cleans (135, 95) 7 Strict Pull-ups 400 Meter Run L3: (115, 75) (5 Strict Pull-ups per round) L2: (95, 65) (7 Band Assisted Pull-ups per round) L1: (75, 55) (10 Ring Rows per round) *No time cap...