Page 3 of 599

10-11-2017

Warm-Up:

3 Rounds
5 Scap retracts + 5 Kip Swings
10 Pushups
15 Squats

Conditioning:

A) Rx
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

or

B) Rx+
AMRAP 15:
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)
6 Bar Muscle Ups

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10-10-2017

Warm-Up:

3 Rounds:

5/side Spiderman
5 Hallow Rocks
5 Russian Baby Makers
5 Superman Rocks
5/side Waiter Squats

Strength:

One 3 second down, 2 second pause squat + one squat with no tempo or pause.

5 sets, increasing weight each set.

Conditioning:

400m run or 40/35 cal row
100 Double Unders
800m Slam ball run (50,30,20,14)
100 Double Unders
400m run or 40/35 cal row

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