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Saturday 7/1/17

Warm-up: Coach's Choice Skill Work 10-15 minutes Pull-ups/ Pistols/ Double Unders/ HSPU Teams of 2  20:00 AMRAP: Partner A Rows 500m Partner B AMRAPs: 15 Russian kb Swing (70/44) 10 DB Push Press (50/30) 5 Burpee Box Over *switch once 500m has been rowed

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Friday 6/30/17

Warm-up: 3 rds 10 Cal Row 5 Deep Parallette Push-ups 1 Lap Bear Crawl + Mobility Strength: 5 sets 2 Tempo Front Squat @ 75% (33x1) 8 Dbl Kb Row Conditioning: 15 min Amrap 10 Pull-up 20 Unbroken WallBall 30 Double Under

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Thursday 6/29/17

Warm-up 5 min Row, Run or AB + Mobility Strength: 0-10 min Work to Peak 1 Snatch lift off 1 Snatch DeadLift Hang Snatch 1 O/H Squat *don't let go of the bar 10-11 min Transition 11-18 min Work to Peak 8 Single Arm Db Strict Press (per side) *keep Elbow forward Conditioning: 250 m row 5 Rope Climb 250 m row 100 Sit up 250 m row 200 Russian Twist 250 m row 300 ...

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