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Friday 6/23/17

Warm-up: 3 rds 10 Cal Row 5 Deep Parallette Push-ups 1 Lap Bear Crawl + Mobility Strength: 3 sets 1 Tempo Front Squat @ 75% (55x1) Then 4 fast reps  (5 total reps) Conditioning: 4 rds 10 Cal AB 10 DB Weighted Squat jumps (50/30) 10 cal rower 10 Burpee 1 min rest

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Thursday 6/22/17

Warm-up 5 min Row, Run or AB + Mobility Strength: 0-10 min Work to Peak 1 Snatch DeadLift 1 Hang Snatch (3 sec pause at Knee) 1 O/H Squat *don't let go of the bar 10-11 min Transition 11-18 min Work to Peak 6 Standing Db Strict Press (2 dumbbells) *keep Elbow forward **Build from last week For Time: Every 2 min for 20 minutes 1 rope Climb 10 Sit-up 20 ...

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Wednesday 6/21/17

Warm-up: 3 min Row/Run or AB 2 rds 5  Ring Row 10 Weighted Pass Throughs 1 Lap Bear Crawl 15 Air Squat + Mobility Strength: 15 minutes 5 sets 5 Weighted Push-up 4 Tempo Ring Pull-up (3331) *Build from last week. Conditioning: 20 min Amrap 2 Muscle Up (Sub 4 CTB & 4 Dips) 1 Lap Heavy Stone Carry 200 M Run

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