THURSDAY 12.10.2015

STRENGTH
Every 3 minutes for 5 Supersets:
A1. Front Rack Walking Lunges 10 steps (5 each leg)
A2. Wtd Pull-ups 2-3 reps

CONDITIONING
AMRAP 12:
40 Double Unders
9 Thrusters @60% 1RM
9 CTB Pull-ups

WEDNESDAY 12.09.2015

STRENGTH
Every 2 min for 6 Sets:
Push Press x2 + Push Jerk x3

CONDITIONING
7 Rounds for time:
8 KB Swings 53/35
45 sec Side Bridge L
45 sec Side Bridge R
6 HSPU

TUESDAY 12.08.2015

STRENGTH
Back Squat @30X0; 4×8

CONDITIONING
AMRAP 12 (sustainable pace):
200m Run
5 Man-makers
rest 5 min
x2

MONDAY 12.07.2015

STRENGTH
EMOM 10:
Segmented Snatch Grip Deadlift x2 + Hang Power Snatch

CONDITIONING
5 Rounds for time:
6 TnG Power Cleans
15 Push-ups
15 Sit-ups

SATURDAY 12.05.2015

STRENGTH
In Teams of 3 with 1 person working at a time, complete for time:
100 Calorie Row
100 Deadlifts 135/95
80 Calorie Row
80 Hang Power Cleans 135/95
60 Calorie Row
60 Front Squats 135/95
40 Calorie Row
40 Push Jerks 135/95
20 Calorie Row
20 Clusters 135/95