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08-14-2017

Warm-up:

10 minutes mobility.

400m run, light row or bike

4 sets
5/side Spiderman
5 Russian Baby Makers
15 Abmat Situps
3 Power Clean and jerks, increase weight each set.

Conditioning:

“Jump Street”

3 Rounds:
400 Meter Run
15 Power Clean and Jerks
75 Double-Unders

Rx:
115,80
75 D.U.

Level 2:
Moderate weight. Ability to do 15 unbroken when fresh.
Scaled reps or attempts

Level 3:
Moderate weight. Ability to do 15 unbroken when fresh.
150 Single Unders

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08-11-2017

Warm-up:

10 Min mobility.

3 Rounds:
200m run
10 Russian baby Makers
5/side Cossack Squats
5 Inch worms
5 Beat Kips

Conditioning:

“Heartbreak Kid”
3 rounds:
10 Front Squats
20 Pull-ups
50 Double Unders

Rx:
185, 135
Chest to Bar
50 DU

Level 2:
A weight we can go unbroken on the first round. We want to push on the front squat, to where ten reps on rounds 2-3 unbroken is extremely challenging.
Chin Over Bar
10 Double under attempts

Level 3:
A weight we can go unbroken on the first round. We want to push on the front squat, to where ten reps on rounds 2-3 unbroken is extremely challenging.
Band Assisted, Ring Rows

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