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Monday 5/1/17

Warm-up: 2 rds 10 Cal AB 10 Ball Slam 10 Scap Pull-up 10 Banded Good Mornings + Mobility Strength: 20 minutes 5 sets 3 Back Squat @%85 5 Tempo Ring Row @5x51 Conditioning: 10 Rds 5 Thruster (95/65) 5 Bar Facing Burpee 5 CTB Pull-up

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Saturday 4/29/17

Warm-up: Coach's Choice Skill: 10-15 minutes Pull-ups/ Dubs/ Hspu/ Muscle Ups Teams of 2 20 CTB 40 Db Snatch 50/30 60 Russian Kb Swing (70/53) 80 TTB 100 WallBall 120 Double Unders

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Friday 4/28/17

Warm-up: 3 rds 20 Dbl Mtn Climber 15 Ball Slam 10 Cal Row 5 Deep Parallette Push-ups + Mobility Strength: 20 minutes 4 sets 1 Pause Front Squat @60-65 %(10 sec pause) 3 weighted or Strict Ring dip Conditioning: 3 rds 500 M Row 15 Db Thruster (50/30) 30 Double Under

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