Monday

STRENGTH
Back Squat 10 Rep Max

CONDITIONING
"Viadoom"
11 min Ladder:
1 Slam Ball
1 Handstand Push-up
2 Slam Ball
2 HSPU
3-3, 4-4, 5-5, etc.

Tuesday

SKILL
Double-Unders 

CONDITIONING
"Triple 1"
For time:
1000m Row
100 Double-Unders
1 Mile Run
*compare to 2/2/16

Wednesday 

CONDITIONING
"Bear Over The Mountain"
17 min AMRAP:
Power Clean (95/65)
Front Squat
Push Press
Back Squat
Push Press
Bar Facing Burpee

 

Thursday

STRENGTH/MOBILITY
3 Sets:
(Weighted) Dips x 5 reps
DB Floor Press hold x 1 min/side
Rest 2 min

CONDITIONING
"Iron Soul"
9 min Ladder:
1 Toes-to-Bar + Pull-Up
1 KB Tater (53/35)
2 Toes-to-Bar + Pull-Up
2 KB Tater
3-3, 4-4, 5-5, etc.

Friday 

CONDITIONING
"Griff"
For time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards
*compare to 2/6/16

Saturday 

Community Day