2016/09/26-10/02

Monday

CONDITIONING
"Golden"
26 min AMRAP:
9 Curtis P. reps (hang squat clean + lunge + lunge + push press)
26 Toes-to-Bar
90 Double-Unders 

Tuesday 

STRENGTH
Every 3 min x 15 min:
Row 250m
Bench Press x 5 reps
Rest

CONDITIONING
8 min Ladder:
Burpee Box Jumps (24/20)
Slam Ball (40/30)
2-2, 4-4, 6-6, etc. 

Wednesday 

STRENGTH
Back Squat Jump
5x5 @25%

CONDITIONING
Double Alternating Tabata:
Med Ball Squat Jumps (20/14) 
Ring Push-Ups 

Thursday 

STRENGTH
15 min to find max load complex:
3 Conventional Deadlifts
1 Hang Power Clean
2 Front Squats

CONDITIONING
400m Sprints x 4
Rest as needed between sprints

Friday 

STRENGTH
5 sets:
Plank hold x :30
Rest x :30

5 sets:
Bar Hang w/Med Ball x :30
Rest :30

5 sets:
KB Front Rack hold R x :30
KB Front Rack hold L x :30

CONDITIONING
5 sets:
KB Snatch R x :30
KB Snatch L x :30

Saturday

Community Day
TBD