2016/10/03-09

Monday

CONDITIONING I
"Meltdown"
14 min ladder:
1-1, 2-2, 3-3, etc.
Burpees
Wall Balls (20/14)
*compare to 7/7/16

-Rest 7 min-

CONDITIONING II
"Double Down"
14 min AMRAP:
250m Row
60 Double-Unders 

Tuesday 

STRENGTH
15 min to find max load complex:
3 Conventional Deadlifts
1 Hang Power Clean
2 Front Squats

CONDITIONING
1 round of "Danny" for time:
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-Ups 

Wednesday 

STRENGTH/SKILL
5 sets:
KB Windmills x 4/side
KB Bottom-Up Press x 8/side
Tucked Pull-Backs x 8
Rest 2 min

CONDITIONING
"Grand Slam"
4 min Max KB Swings (choose load)
2 min Rest
4 min Max Slam Balls (choose load)

Thursday 

STRENGTH
Pause Back Squat 5x3

CONDITIONING
"Data Tables"
3 Rounds For Time:
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
6 Burpees Over Bar

Friday 

STRENGTH
5 sets:
Piston Press x 12 reps (alternating)
Pulling Negatives x 3 reps (MU, C2B, Pull-Up, Ring Row)
Rest 3 min

CONDITIONING

5 rounds for max reps:
:30 Farmer Hold
:30 Handstand Push-Ups (or Strict Press from rack)
:30 AIr Squats
:30 Rest

Saturday

TBD