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Wednesday 11/1/17

Warm-up: 2 rds stop sign run YTM (7 reps of each) 10 Bottom up KB press 10 Banded X walks + mobility Strength: 20 minutes 5 Sets 2 DeadLift @ 90% 2 Push Press 20 minutes (not for time) 3 Tire Flip 10 Strict TTB 1 lap heavy stone carry 1 Lap O/H Carry R 1 Lap O/H Carry L 20 sec Sprint AB

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Tuesday 10/31/17

Warm-up: 5 min run/row/AB + Mobility Strength: 20 Minutes Snatch Pull + Hang Snatch Work to a peak, then drop to 85% for 3 reps -Last week here... Conditioning: 30 Kb Swing (70/44) 10 Burpee Stop sign run 20 Kb Swing 20 Burpee 200 m run 10 Kb Swing 30 Burpee 1 Block Run

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Monday 10/30/17

Warm-up: 2 rds 15 Cal Row 15 kb swing 15 jump squats 10 Push-up 5 Jefferson Curls + Mobility Strength: 5 sets 2 Back Squat @90% 2 Seated Broad Jump 6 Tempo Ring Row @4x4x tempo Conditioning 10 min Amrap 5 Hang Squat Clean (135/95) 5 HSPU 20 Double Under

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