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Friday 1/19/18

Warm-up: 15 Cal Bike 15 Cal Ski 15 Cal Row + Barbell Warm-up Strength: 10 minutes 2 T&G Clean (full) -work to peak 3 min rest Emom 6 minutes 3 T&G Power Clean @70% of peak from earlier. Conditioning 12 min Amrap 10 HSPU 12 DeadLift (225/155) 15 Box Jump overs

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Thursday 1/19/18

Warm-up 10 Cal Row 10 Cal Bike 1 Lap Walking Lung 15 Ball Slam 10 Push-up 20 sec pistol hold on box (each leg) + Mobility Strength: 15 minutes 4 sets 3 Front Squat @85% 10 DB Hamer Curls 10 Banded tricep PressDowns Conditioning: 50 Ball Slam 1 Rope Climb 50 Sit-up 1 Rope Climb 50 Double Under 1 Rope Climb 50 Russian Twist (per side) 30 Ball Slam 1 Rope Climb 30 Sit-up 1 Rope ...

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Wednesday 1/16/18

Warm-up: 15 Cal Row YTM (7 reps of each) 10 Bottom up KB press 10 Banded Good Mornings + mobility Strength: 20 minutes 4 sets 10 Push Press AHAP 3 Weighted Chin-up 2 passes on agility ladder 20 minutes (nice and smooth pace) 50Ft Heavy Yoke Carry 3 Bar Muscle Up 1 Lap Heavy Farmer's Carry 10 Cal Ski Erg Sprint

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