Tuesday, November 21st 2017

1. Strength

Push Press 4x2 at 90% 1RM

2. Conditioning

Complete as many rounds as possible in 10 mins of:
3 Handstand Push-ups
3 Dumbbell Snatches, 50/35 lbs
6 Handstand Push-ups
6 Dumbbell Snatches
9 Handstand Push-ups
9 Dumbbell Snatches
12 Handstand Push-ups
12 Dumbbell Snatches
15 Handstand Push-ups
15 Dumbbell Snatches
18 Handstand Push-ups
18 Dumbbell Snatches
21 Handstand Push-ups
21 Dumbbell Snatches

scale to push ups, climb as high as possible in 10  minutes

Friday, October 29th 2017

1. Strength

Deadlift : 5x3

2. Conditioning

For 3 cycles:
AMRAP in 4 mins of:
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
20 Wall Balls, 20/14 lbs
10 Toes-to-bars
10 Wall Balls
5 Toes-to-bars

Rest 2 mins between each cycle.
For each cycle restart the AMRAP

Monday, October 25th 2017

Warm Up

3 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm Dumbbell or KB Sotts Press
(switch arms each round)
20 Calorie row or bike

1. Oly

a. Squat Clean warm up (every 2 minutes for 8 minutes)
4×2 @ 60-70% w/ pause at knee (pause at the knee on the way up)

2 minutes to change weights

b. Squat Clean (Every 2 minutes for 10 minutes)
5×1 @ 80-90%

2. Conditioning

For time:
15 Thrusters, 115/75 lbs
5 Strict Pull-ups
12 Thrusters
5 Strict Pull-ups
9 Thrusters
5 Strict Pull-ups
6 Thrusters
5 Strict Pull-ups
3 Thrusters
5 Strict Pull-ups

Time cap 10 minutes