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Monday 10/23/17

Warm-up: 2 rds 15 Cal Bike 15 kb swing 15 air squat 10 Ring Row 5 Jefferson Curls + Mobility Strength: 6 sets 3 Back Squat @85% 2 Seated Vertical Jump (legs at 90 degrees) 10 Strict BB Upright row Conditioning 15 C&J (135/95) 30 Bar Face Burpee 15 C&J  

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Friday 10/20/17

Warm-up: 25 Cal Bike 25 Cal Row + Mobility + Empty Barbell Warm-up for clean Strength: 20 minutes Clean Pull Hang Clean Work to a peak, then drop to 85% for 3 more reps Conditioning: 1000 m row 100 WallBall 1000 m row

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Thursday 10/19/17

Warm-up: 2 rds 20 Dbl Mtn climber 15 KB Swing 10 Goblet squat 10 Push-up 20 sec pistol hold on box (each leg) + Mobility Strength: 20 minutes 5 Sets 3 Front Squat @ 85% 5 Weighted or Strict Ring Dips 10 BB Curls Conditioning: 20 min cap 10 Cal Row 1 Rope Climb 50 Sit-up 50 Double Under 10 Cal Row 1 Rope Climb 40 Sit-up 40 Double Under 10 Cal Row 1 Rope Climb 30 ...

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