2016/11/14-20

Monday

STRENGTH
5x3
Strict Press
Strict Pull-Ups

CONDITIONING
"Rise To The Top"
7 min AMRAP:
Burpee Box Jumps (24/20)

Tuesday 

SKILL
10 min to practice
Pistols

CONDITIONING
"Panic Breathing"
(With a partner)
20 min for max meters:
P1. 200m Row
P2. Double KB Front Rack Hold
*5 burpee penalty for breaking KB rack position while partner is rowing

Wednesday 

SKILL
10 min to practice
Double-Under technique

CONDITIONING
"Keep Calm"
20 min AMRAP:
15 Double-Unders
10 KB Swings (53/35)
5 Burpees

Thursday 

STRENGTH
Zercher Squat
20 min to build to heavy double

CONDITIONING
"The Upside"
5 rounds for max reps:
:30 Handstand Hold
:30 Rest
:30 Max Pull-Ups
:30 Rest

Friday 

CONDITIONING
1 mile for time
-Rest 5 min- 
200m Walking Lunges for time

MOBILITY
4 min/side: Spider-Man Stretch
4 min/side: Pigeon Stretch

Saturday

TBD