SATURDAY 10/21

WARM UP

3X200M RUN + 50FT QUADRUPED CRAWL

CONDITIONING (TEAMS OF 3)

-60 CAL ROW (WHILE TWO TEAMMATES HANG FROM BAR)

-50 SYNCRO BURPEE BOX JUMP OVERS 24″/20 (THIRD TEAMMATE IS IN HANDSTAND PUSH UP HOLD)

-100 KB PUSH PRESS 44/26 (WHILE TWO TEAMMATES HOLD A WALL SIT)

-50 SYNCRO BURPEE BOX JUMP OVERS

-60 CAL ROW

FRIDAY 10/20

WARM UP

3X10 BULGARIAN SPLIT SQ/LEG + 10 BB GOOD MORNINGS

STRENGTH

7X2 BACK SQUAT @ 75-80%, REST 2 MINS

CONDITIONING

10 MIN CLOCK

REPS -5-10-15-20-25-30…. ETC..

-WALL BALLS 20/14

-DEADLIFT 135/95

-BB JUMP OVERS

WEDNESDAY 10/18

WARM UP

3X2 WALL WALKS + 8 WEIGHTED WINDMILL/SIDE (WARM UP WEIGHT)

STRENGTH

5X3 PUSH JERK (BUILD TO HEAVY), REST 2 MINS

CONDITIONING

5RFT

-8 STOH 115/75

-8 BURPEES OVER BAR

-8 TOES TO BAR

 

TUESDAY 10/17

WARM UP

3X10 PVC PRONED PASS THROUGH + 20 GLUTE BRIDGE WALKS

SKILL/ OLY

-HANG POWER SNATCH (15-20 MINS)

CONDITIONING

30-20-10 REPS FOR TIME

-ALT. DB SNATCH 50/35

-BOX JUMPS 30″/24″

MONDAY 10/16

WARM UP

3X10 BANDED LATERAL WALKS/SIDE + 15 SUPERMAN BACK EXT.

STRENGTH

4X12 WEIGHTED FRONT RACK BOX STEP UPS, REST 3 MINS

CONDITIONING

12 MIN AMRAP

-SETS OF LINERS

-30 DOUBLE UNDERS

-6 THRUSTERS 115/75