MONDAY 02.01.2016

STRENGTH Every 90 sec for 4 rounds: Squat Clean and Jerk 1 rep CONDITIONING 8 rounds for time: 5 CTB Pull-ups 20 Air Squats 40 sec FLR

SATURDAY 01.30.2016

CONDITIONING A. AMRAP 15: 5 Toes to Bar 10 HR Push-ups 15 KB Swings 53/35 B. at the 15:00 800m Run

FRIDAY 01.29.2016

TEST A. Press – Build to a max in 12 min B. Tabata Sit-ups for total reps C. “Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats

THURSDAY 01.28.2016

TEST A. Power Clean – build to a max in 8 min B. AMRAP 8: Power Clean @90% of max C. For total rowing time: 500m Row 90 sec rest 500m Row

WEDNESDAY 01.27.2016

TEST A. Weighted Pull-up (record bwt) – build to a max in 10min – if you can do a strict pullup, then score is bodyweight, if no strict pullup, then max time hold chin over bar B. 5 Rounds for time: 7 HSPU 14 Pistols 21 Double Unders C. In 10 min, build to 8RMs in both movements: DB External …