2016/09/19-25

Monday

 

STRENGTH

4 sets:
Bar Hang w/Med Ball x :30
Rest :30
Single-Arm KB overhead hold (L) x :30
Single-Arm KB overhead hold (R) x :30
Rest :30

CONDITIONING
"Goblet of Fire"
4 Rounds for time:
400m Run
15 Goblet Squats (53/35)
*compare to 6/21/16

Tuesday 

STRENGTH
20 min to find 1RM
Power Clean

CONDITIONING  
"Leviosa"
For time:
21-15-9
Deadlifts (use Power Clean weight)
Burpees over Bar
*compare to 3/22/16

Wednesday 

CONDITIONING
"Niiice" 
5 rounds for max reps:
1 min: 10 Thrusters (95/65) + Max Pull-Ups
1 min: Rest
1 min: 10 Wall Balls (20/14) + Max Med Ball Sit-Ups
1 min: Rest

Thursday 

STRENGTH
Strict Press
Strict Pull-Ups
4x4

CONDITIONING
"Death By Burpee Box Jumps" (24/20)

Friday 

STRENGTH
4 sets:
Overhead Reverse Lunges x 6 reps
Ring Support hold x 30 sec
Rest 3 min

CONDITIONING
"Snatch Hands"
Tabata Power Snatch (95/65)
Rest 2 min
Tabata Double-Unders

Saturday

TBD