2016/10/17-23

Monday

SKILL
10 min to workshop
KB single-arm drills

CONDITIONING
"Kettle Corn"
20 min AMRAP:
50 KB Clean
50 KB Push Jerk
50 KB Snatch
25 KB Sit-Up-to-Press
25 Goblet Squats

Tuesday 

STRENGTH
20 min to find
1 Rep Max Hang Power Clean

CONDITIONING
"Dia De Los Deadlifts"
Every 2 min x 8 min
5 Deadlifts (same load as HPC)
Max Push-Ups
Rest 1 min

Wednesday 

CONDITIONING
"Fight Gone Tremendous"
3 rounds, 1 min at each station for max reps:
Wall Balls
Plate Ground-to-Overhead
Box Jumps
Shoulder-to-Shoulder (choose object/load)
Cal Row
Rest

Thursday 

STRENGTH I
3 sets:
Split Squats x 8/side
Jumping Lunges, alternating x 16
Rest 2 min

STRENGTH II
3 sets:
DB Piston Press x 12 reps
Strict Pull-Ups x 4 reps
Rest 2 min

CONDITIONING
3 rounds of "Cindy" for time:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Friday 

SKILL/MOBILITY
10 min to prep shoulders for Overhead Squatting

CONDITIONING
"Monster Mash"
3 rounds for time:
400m Run
21 KB Swings (53/35)
15 Overhead Squats (95/65)
9 Burpees

Saturday

 TBD