2016/11/21-27

Monday

STRENGTH/SKILL
5 sets:
:30 Handstand Hold
:30 Rest
:30 Farmer Hold/Inverted Ring Hold
:30 Rest

CONDITIONING
"Hold Fast"
10 min AMRAP:
12 KB Russian Swings (62/44)
12 KB Goblet Reverse Lunges (same load)

Tuesday 

SKILL
Kipping & Chest-to-Bar Pull-Ups 

CONDITIONING
"Jackie Brown"
(Teams of 2, 1 person at a time completes a round)
12 min AMRAP:
100m Row
5 Thrusters (95/65)
3 Chest-to-Bar Pull-Ups

Wednesday 

SKILL
KB Snatch

CONDITIONING
"Boxing The Compass"
5 rounds for time:
5 KB Snatch R (62/44)
5 KB Snatch L
10 Box Jumps (24/20)

MOBILITY
Scorpion x 2 min /side
KB Arm Bar x 2 min / side

Thursday (9:30a only)

CONDITIONING
"The Gobbler"
With a partner, divide reps and complete for time:
100 Double-Unders
200m Buddy Carry
100 sec Plank Hold
100 KB Swings
100 Walking Lunges
100 Knees-to-Elbows
400m Run
100 DB Push Press
100 Abmat Sit-Ups
100 Wall Balls
100 Burpees
400m Run

Friday (10:30a only)

STRENGTH I
5 sets:
Front Rack hold x 1 min
Rest 2 min

STRENGTH II
5 sets:
Deadlift (same load as front rack) x 5
Wall Walk x 2
Rest 2 min

CONDITIONING
800m Run for time

Saturday

TBD