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Thursday 11/30/17

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: 5 sets 6 per leg/ Split Stance DeadLift 6 per arm/ Single Arm DB Push Press Conditioning: 16 min Amrap 1 Rope Climb 10 Cal AB Sprint 15 WallBall Sit-up 20 Ball Slam *advanced athletes go leg less

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Wednesday 11/29/17

Warm-up: 2 rds 10 Cal Bike YTM (7 reps of each) 10 Bottom up KB press 10 Banded X walks + mobility Strength: 15 minutes 5 sets 10 DB Bench 10 Double DB bent over row 1 Banded Sprint 20 minutes (nice and smooth pace) 5 Tire Flip 30 sec Battle Rope 1 Lap Bear Crawl kb Drag 200 m run

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Tuesday 11/28/17

Warm-up: 5 min run/row/AB + Mobility Strength: 20 Minutes Hang Snatch + Snatch Work to a peak, then drop to 85% for 3 reps *last week for this complex! Conditioning: 2 minutes on/ 2 minutes rest for 5 rds 10 Cal Row 10 Power Clean (135/95) Max Effort  Burpee Lat Jump -you must be able to do 4 0f 5 rd unbroken to do RX weight ...

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