2016/07/18-24

Monday

CONDITIONING
(Teams of 2, split reps evenly)
"Race Car"
For time:
1000m Row
20 Push-Ups
30 Pull-Ups
40 Wall Balls (20/14)
50 KB Russian Swings (70/53)
40 Wall Balls
30 Pull-Ups
20 Push-Ups
800m Run

Tuesday 

STRENGTH/SKILL
BTN Power Jerk
Build to a heavy triple

CONDITIONING
"Over Under"
Every 2 min x 10 min:
8 Overhead Walking Lunges (95/65)
Max Double-Unders
Rest 1 min

Wednesday 

SKILL
10-15 min to work on kipping:
MUs, BMUs, butterfly, pull-ups, T2B, etc. 

CONDITIONING
"Clean Hands"
For time: 
25 Shoulder Presses (Pick load: Barbell, KBs, or DBs)
25 Burpees
25 Push Presses (same load) 
25 Burpees
25 Push Jerks (same load)
•compare to 4/20/16

Thursday 

STRENGTH/SKILL
Handstand
15 min to accumulate 5 min in handstand hold

CONDITIONING
"Riesling"
9 min Ladder:
1 Toes-To-Bar
1 Box Jump (24/20)
1 Air Squat
2 Toes-To-Bar
2 Box Jumps
2 Air Squats
3-3-3, 4-4-4, 5-5-5, etc. 
*compare to 4/18/16

Friday 

CONDITIONING
"Fran"

For time:
21-15-9
Thrusters (95/65)
Pull-Ups
*compare to 4/8/16

STRENGTH
Every 2 min x 10 min
Deadlift hold x 1 min
Rest 1 min

Saturday 

TBD