Monday 8/14/17

Dynamic Warm-up,  Knee to chest to lunge and twist, Leg swings, Karate kicks,  5-1 Inchworm to push up, PVC’s, Clean Progression

3 Rounds: Not for Time

10 Seated Z-Press

https://www.youtube.com/watch?v=zrdRC_n2U18

10 Barbell Bent Over Row

5 Lateral HS Walks

https://www.youtube.com/watch?v=3RsVmOm7pYE

Sc:  5 Wall Walks

Conditioning: 

For Time

50 RKBS 70/53

40 Sit-ups

30 Power Cleans 135/95#  Sc:  115/75#  

20 C2B pull-ups  Sc: Pull-ups or Ring Rows

10 Burpee Box Jump Overs 24/20

Friday 8/4/17

200 m Run, 20 Bridges, 20 Donkey Kicks, 20 Fire hydrants, 20 Bulgarian Split squats, Spiderman Lunge, Oly Squat Stretch, Side Quad Stretch, Puppy Dog, PVC’s

Back Squat

1 x 10/ 60%

1x8 /70%

1x8/ 75%

1x8/ 80%

Conditioning:

3 RFT

15 KB Push Press 35/26

15 Weighted Lunges 45/25

15 Cal Bike

100 m Plate Farmers Carry 25/15

Extra:  Front Squat

1x5/ 60%

1x5/ 65%

1x5/70%

1x5/70%

Thursday 8/3/17

Tabata Bike/Row,  Iron Cross, Scorpion, (2 Rounds of:10 Ring Rows, 10 Squat Therapy,  10 T & Y’s),  Shoulder Circles, PVC’s

Complex:  5 Sets increasing weight

Hang Clean + Front squat +2 jerks

Conditioning:

AMRAP 4’

6 Deadlifts 225/ 155 Sc: 155/115

6 Bar Facing Burpees

6 C2B Pull-ups  Sc:  8 Pull-ups/ Ring Rows

REST 4’

AMRAP 4’

8 Deadlifts

8 Bar Facing Burpees

8 C2B Pull-ups