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Friday 9/1/17

Warm-up: 1 k Row Empty Barbell Warm-up for clean (see coach) Strength: 20 minutes Complex 2 DeadLift 2 Hang Clean 2 Front Squat Conditioning: 10 Min Amrap 10 Thruster (95/65) 30 Double Under

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Thursday 8/31/17

Warm-up: 1 Block Run + Mobility + 5 min on Rope Climbing Technique Strength: 20 minutes 5 Sets 5 BB Front Rack Step-up 10 Db Hammer Curls 10 Dbl Kb Row Conditioning 22 min cap 4 rds 2 Rope Climb 10 Ring Dips 15 Butterfly Sit-up 20 Ball Slam 30 Russian Twist 1 Block run

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Wednesday 8/30/17

Warm-up: 2 rds 10 Cal Row YTM (7 reps of each) 10 Bottom up KB press 10 Banded X walks + mobility Strength: 20 minutes Even-10 Dumbell Bench Press Odd-3 Banded Speed DeadLift -Wrap band around ends of bar then stand on band 20 Minutes (not for speed or time) 50' Heavy Yoke carry 10 TTB 7 Tire Flip 15 sec AB Sprint

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