Monday
CONDITIONING
"Manic Monday"
For time:
400m Run
200m w/ Plate Overhead (45/25)
100 Double-Unders
40 Plate Ground-to-Overhead
20 Wall Balls (20/14)
10 Wall Walks
20 Wall Balls
40 Plate Ground-to-Overhead
100 Double-Unders
200m w/ Plate Overhead
500m Row
Tuesday
STRENGTH
Hang Squat Clean
20 min for technique and work up to heavy double
CONDITIONING
"Operation: Tabata Deficit"
Chest-to-Bar Pull-Ups
Deficit Push-Ups (hands on bumper plates)
Deficit Air Squats (small plates under toes)
Wednesday
STRENGTH
4 Sets:
Rollouts x 4 reps
Ring Rows @5111 tempo x 8 reps
Walking Lunges x 20 steps
Rest 2 min
CONDITIONING
"Agents of Shield"
For time:
800m Run with weight (pick load/object)
Thursday
STRENGTH
3 Sets:
Strict Press @5111 tempo x 5 reps
Strict Toes-to-Bar @3111 tempo x 3 reps
Rest 3 min
CONDITIONING
"Firefly"
21-15-9 reps for time:
Deadlift (225/155)
Burpee over bar
Friday
CONDITIONING
"Nancy"
5 rounds for time:
400m Run
15 Overhead Squats (95/65)
*compare to 9/25/15
Saturday
TBD