2015/11/16-22

Monday

STRENGTH
4 Sets:
Bench Press x 5-8 Reps
Farmer Carry x 2 gym lengths
Rest as needed

CONDITIONING
12 min AMRAP:
3 Chest-to-Bar Pull-Ups
6 Hand Release Push-Ups
9 Goblet Squats (53/35)
1 min Rest

Tuesday 

STRENGTH/SKILL
4 Sets:
Deadlift x 5-8 Reps
Wall walks x 2 Reps
Rest 2 min

CONDITIONING
10 min AMRAP:
1-2-3-...
Russian KB Swings (70/53)
Push Press (45/35)

Wednesday 

MOBILITY
15 min shoulder/upper back
Lat prep x 1 min/side
Rib Pulls x 10/side
Baby Get-Ups x 3/side

STRENGTH/SKILL
4 Sets:
Overhead Squat x 5-8 Reps
Box Jump x 4 Reps
Rest 2 min

CONDITIONING
EMOM x 8:
6 Wall Balls (20/14)
6 Renegade Rows 1:1

Thursday 

SKILL
Kipping/ Power Snatch/ Double-Unders

CONDITIONING
11 min AMRAP:
5 Toes-To-Bar
10 Power Snatch (75/55)
15 Double-Unders

Friday

MOBILITY
15 min:
Pigeon x 1 min/side
Thoracic Bridge w/ 5 sec hold x 5/side
KB Swings w/ 1 sec overhead hold x 10

CONDITIONING
"Helen"
3 Rounds For Time:

400m Run
21 KB Swings (53/35)
12 Pull-Ups

Saturday

"Ruth" 
(Teams of 2, 1 working at a time)
For Time:
80 KB Swings (53/35), then...
4 Rounds:
2 Bear Crawls x 30 ft. ea.
12 Bear Complexes (make good choices)
6 Rounds:
2 Rope Climbs
12 Burpees
Finish with:
1934 m Row