2016/10/10-16

Monday

CONDITIONING
"Furniture Shopping"
20 min AMRAP:
15 Pull-Ups
10 Plate Thrusters (45/25) 
10 Cal Row
5 Plate-Hop Burpees

Tuesday 

STRENGTH
20 min to find
2 Rep Max Front Squat

CONDITIONING
1 round of "Kelly" for time:
400m Run
30 Box Jumps (24/20)
30 Wall Balls

Wednesday 

STRENGTH/SKILL
3 Sets:
C2W Handstand Hold x :30-:60
Ring Support Hold x :15-:30
Rest 2 min

CONDITIONING
"Clutch"
18 min AMRAP:
12 Toes-to-Bar
12 KB Swings (70/53)
60 Double-Unders 

Thursday 

STRENGTH
5 sets:
Overhead S/A DB Walking Lunges x 10 steps/arm
Zercher Hold x :30-:60
Rest/Mobilize 2 min

CONDITIONING
"Shimmy"
7 min Ladder:
DB Renegade Rows (L+R)
Rolling Squats
1-1, 2-2, 3-3, etc. 

Friday 

CONDITIONING
 "Appleogy"
22 min AMRAP:
30 Hang Power Clean (95/65)
20 Push Press
30 Cal Row

Saturday

(Closed)