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Friday 12/15/17

Warm-up: 25 Cal Bike 25 Cal Row + Mobility + Empty Barbell Warm-up for clean Strength: 20 minutes 2 Power Clean + 1 Front Squat + 1 Jerk Work to a peak then drop to 85% for 3 more reps Conditioning: 10 Minutes 2 Hang Clean 1 HSPU 4 Hang Clean 2 HSPU 6 Hang Clean 3 HSPU 8 Hang Clean 4 HSPU ETC...

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Thursday 12/14/17

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 5 Pause Front Squat @65% (5 sec pause at bottom) 6 per arm/ Single Arm DB Push Press Conditioning: For Time 1 Rope Climb 50 Double Under 1 Rope Climb 50 Sit-up 1 Rope Climb 40 Double Under 1 Rope Climb 40 Sit-up 1 Rope ...

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Wednesday 12/13

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 4 sets 8 Incline DB Bench 10 Double DB bent over row 1 Banded Sprint 50 Ft banded side shuffle (R) 50 Ft banded side shuffle (L) 20 minutes (nice and smooth pace) 5 Tire Flip 1 Lap Dumbell Bear Crawl 3 High Box ...

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