October - 2017

012819 Monday

012419 Thursday

012319 Wednesday

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103117 Tuesday

Warm Up: Stretch Conditioning: For Time: 400m 30 Wall Balls (20/14) 30 Box Jumps 400m 21 Kb Swings (53/35) 12 Pull Ups 400m 21 Kb Swings 12 Pull Ups 400m 30 Wall Balls 30 Box Jumps Midline: 50 Strict T2B

103017 Monday

Warm Up: Stretch Strength: Back Squat 2 Rounds 5 reps @ 80% 3 reps @ 84% 1 rep @ 88% * Rest 2 minutes between sets Conditioning: For Time: 15-12-9 Cal Row Power Snatch (95/65) Directly into.. 15-12-9 Bike Cals Clean and Jerk (95/65)

102617 Friday

Warm Up: Stretch X3 10 Kb Swings 10 Back Ext 10 Kb Press 20 Dbl Unders Conditioning: AMRAP x 30min 500m Row 400m Run 3 Rounds of Cindy *Cindy- 5 Pull Ups, 10 Push Ups, 15 Squats

102517 Thursday

Warm Up: Stretch Strength: EMOM x 7min 3 Deadlifts (build every set) Conditioning: 4RFT 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks Conditioning: Every 2min for 10min 25/18 Cal Row Any time remaining in interval: Max Wall balls (20/14)

102317 Tuesday

Warm Up: Stretch Conditioning: 2RFT 400m Run 21/15 Bike Cals 12 Squat Cleans (135/95) Barbell Cycling: 2 Rounds 10 Power Cleans (185/135) 10 Front Squats 10 Push Jerks *Rest 2min Double Under Practice: 2min of Double Unders

102217 Monday

Warm Up: Stretch Strength: Back Squat 2 Rounds 5 reps @ 78% 3 reps @ 82% 1 rep @ 86% *Rest 2 min between each set of squats Conditioning: For Time: Buy In 400m Run 27-21-15 Power Snatch (96/65) T2b Cash out 400m Run

101917 Friday

Warm Up: Stretch Strength: EMOM x 10min Build to a Heavy Front Squat Conditioning: For Time: 30/24 Assault bike Cals 30 Burpee Box Jump Overs(24/20) 30 Thrusters (75/55) 30 Pull Ups 30 Thrusters 30 Burpee Box Jump Overs 30/24 Assault bike Cals

101817 Thursday

Warm Up: Stretch Gymnastics Conditioning: 5 Rounds 0:60sec of light rowing Max HSPU (@ 45%) Conditioning: 3RFT 75 Dbl Unders 50 Air Squats 15 Power Cleans (135/95)

101717 Wednesday

Warm Up: Stretch Strength: OHS 3-3-3-3-3 (building) Conditioning: For Time: 21-18-15-12-9-6-3 OHS (96/65) Bar facing Burpees Row for Cal

101617 Tuesday

Warm Up: Stretch Strength: Build to a Heavy set of 5 Deadlift Conditioning: On the Minute x 12 (4 Rounds) Min 1: 15 Deadlifts (205/125) Min 2: 15 GHD Sit Ups Min 3: Max Cal Assault bike Midline: Accumulate 75 weighted back ext

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