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Tuesday 6/27/17

Warm-up: 20 Cal 2 rds 10 Empty Barbell stiff leg deadlift 10 Kb Swing 7 of each Movement (YTM) + Mobility Strength: Every 2 min for 14 min 1 DeadLift 1 Power Clean 2 Front Squat Conditioning: Every 4 min for 20 min 200 m run 10 DeadLift (135/95) RX+155/115 10 Hang Clean 10 Burpee Lat Jump - these rds are meant to be fast. -Scale as needed

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Monday 6/27/17

Warm-up: 200 m run 15 Ball Slam 1 bear crawl 10 Sit-up 10 Push-up 10 Air Squat 15 Band Face Pulls + Mobility Strength: 3 sets Back Squat Clusters 1.1.1 @80% (20 sec between reps) 2-3 min btw sets *a set is 3 separate reps @80 % done 20 seconds apart. Rack bar after every rep 3 High Box Jump 6 Rope Pull-ups (3 right ...

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Saturday 6/24/17

Warm-up: Coach's Choice Skills: 10-15 minutes Pull-ups/ Muscle-ups/ pistols/ HandStands Teams of 2 250 row 10 Power Clean (155/105) 250 row 15 HSPU 20 Pull-ups 250 row 30 WallBall 250 row 40 Kb Swing (53/35) 250 row 50 Double Unders *1st person rows 250, then the other... 1st person does 10 power cleans, then the other...etc...

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