Monday 

 

(Closed)

 

Tuesday 

 

STRENGTH

7 sets:

Bar Hang w/Med Ball x :30

Rest :30

 

CONDITIONING

"The Clincher"

For time:

21 Front Squats (135/95)

50 Double-Unders

9 Ring Dips

15 Front Squats

50 Double-Unders

15 Ring Dips

9 Front Squats

50 Double-Unders

21 Ring Dips

*compare to 6/9/16

 

Wednesday 

 

STRENGTH 

4 sets (@ 50%, 60%, 65%, 70% of max back squat load):

Romanian Deadlift x 4 reps

Chest-to-Wall Handstand hold x 40 sec

Rest 3 min

 

CONDITIONING  

"7 minute Abs"

2 sets for max reps:

60 sec Toes-to-Bar

60 sec V-Ups 

60 sec Med Ball Sit-Ups (20/14)

60 sec Rest 

 

Thursday 

 

STRENGTH

Strict Press 4x4

 

CONDITIONING  

"Sjefen"

10 rounds for time:

3 Pendlay Rows (95/65) https://m.youtube.com/watch?v=llevLnUky6A

6 Push Press (same load)

9 Air Squats

 

Friday 

 

STRENGTH 

8 min to find max load complex:

3 Conventional Deadlifts

1 Hang Power Clean

2 Front Squats

*compare to 8/30/16

 

CONDITIONING

"Troll In The Dungeon"

11 min ladder:

1 Hang Squat Clean (155/105)

10 Double-Unders

2/20, 3/30, 4/40, etc. 

 

Saturday 

 

TBD

Monday 

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

CONDITIONING
"C.A.R.E.S #1"
With one partner working at a time, complete total reps
(10 min time cap):
"Randy" 75 Power Snatch (75/55)
"Karen" 150 Wall Balls (20/14)
Max Rep Double-unders 

Tuesday 

STRENGTH
Close-Grip Bench Press
Strict Toes-to-Bar
3x5

CONDITIONING
"Floater"
With both partners switching once, for time (4 min time cap):
250m Row
60 Double-Unders

Wednesday 

STRENGTH
Back Squat Jump
5x5 @25%

CONDITIONING
"Banjo Lessons"
7 sets for max reps:
30 sec AMRAP Burpee Box Jumps (24/20)
30 sec Rest
30 sec Farmer hold (choose load)
30 sec Rest

Thursday 

STRENGTH/SKILL
15 min to work on Jumping-Kipping (Pull-Ups, C2Bs, BMUs, or MUs)

CONDITIONING  
"Lights Out"
For time:
400m Run
40 Slam Balls (50/30)
40 Lunges
200m Run
20 Slam Balls
20 Lunges
100m Run
10 Slam Balls
10 Lunges

Friday 

STRENGTH 

Strict Press 4x4 @ 80% 

CONDITIONING
"Odds & Evens"
EMOM x 16 min:
Odd min: Row 200M
Even min: 15 Push-Ups 

Saturday 

TBD

Monday 

STRENGTH
Pause Back Squat 5x3

CONDITIONING
"Rise To The Top"
7 min AMRAP:
Burpee Box Jumps (24/20)

Tuesday 

STRENGTH
5 sets:
Front Rack Hold x 1 min
Rest 2 min

CONDITIONING
"Yolo"
3 rounds for time:
400m Run
15 Deadlifts (same load as front rack hold)
9 Handstand Push-Ups

Wednesday 

STRENGTH
3 sets:
Hamstring Curls x 10 reps
Plank Rocks x 10 reps
Rest 2 min

CONDITIONING
"Commence"
(With a partner, complete total reps)
For time:
50-40-30-20-10
Med Ball Squat Jumps (20/14)
Med Ball Sit-Ups

Thursday 

STRENGTH/SKILL
Double-Under technique

CONDITIONING
"Keep Calm"
20 min AMRAP:
15 Double-Unders
10 KB Swings (53/35)
5 Burpees
*compare to 5/25/16

Friday 

CONDITIONING
"Elizabeth"
For time:
21-15-9
Cleans (135/95)
Ring Dips
*compare to 5/27/16

Saturday 

TBD

Monday 

STRENGTH
Back Squat 3x5  @85%

CONDITIONING
"My House"
8 min Ladder:
1 DB Burpee (choose load)
1 DB Hang Squat Clean
2-2, 3-3, etc.  

Tuesday 

SKILL
3 sets: Snatch Power Jerk x 5 reps

CONDITIONING
"Above & Below"
11 min AMRAP:
5 Toes-to-Bar
10 Power Snatches (75/55)
15 Double-Unders
*compare to 5/16/16

Wednesday 

SKILL
Rowing technique

CONDITIONING
"Snake Boots"
5 rounds for time:
300m Row
30 KB Swings
30 Sit-Ups
*compare to 5/19/16

Thursday 

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

CONDITIONING
"Timber"
For time:
10-1 Wall Balls (20/14)
100m Run after each set

Friday 

STRENGTH/SKILL
3 Sets:
Snatch Balance (w/2-3 sec pause in OHS) x 5 reps
Ring Support Hold x :20-:30
Superman Hold x :20-:30
Rest 2 min

CONDITIONING
"Isabel"
For time:
30 Snatches (135/95)
*compare to 5/20/16

Saturday 

TBD

Monday 

SKILL
Alternating Split Jerks
Double-Unders

CONDITIONING
"Upgrade"
1 min of work/ 2 min rest x 6 rounds (18 min):
4 Split Jerks, alternating (115/75)
Max Double-Unders

Tuesday

STRENGTH
EMOM x 12 min:
Strict Pull-Ups x 1-2

CONDITIONING
"Falcon 9"
3 rounds for time:
400m Run
9 Box Jumps (24/20)
9 Box Jump Overs
9 Ring Dips
*compare to 5/12/16

Wednesday

STRENGTH I
Front Squat
3x5 @85%

STRENGTH II
Back Squat Jump
3x5 @25%

STRENGTH III
Overhead DB Tricep Extension
3x8 (choose load)

Thursday 

STRENGTH
Close-Grip Bench Press
3x5 @85%

CONDITIONING
"Kinetic"
For time:
1000m Row
50 V-Ups
30 Slam Balls (choose load)

Friday 

CONDITIONING
"Grace"
For time:
30 Clean & Jerks (135/95)
*compare to 5/13/16

SKILL
Coach's choice on rings

Saturday 

TBD

Monday 

STRENGTH
Back Squat
3x5 @85%

CONDITIONING
"The Eye of Fran"
10 min AMRAP:
12 Plate Thrusters (45/25)
8 Toes-to-Bar

Tuesday 

STRENGTH
Strict Press 3x5 @85%

CONDITIONING
"Karannie"
For time:
25-20-15-10-5
Wall Balls (20/14)
Double-Unders
Sit-Ups

Wednesday 

SKILL
Max Height Box Jump

CONDITIONING
"Fight Gone Great"
3 rounds for reps, 1 min at each station:
KB Goblet Lunges (53/35)
KB Swings (same load)
Box Jumps (24/20)
Push-Ups
Cal Row
Rest

Thursday 

MOBILITY
Front Rack

CONDITIONING
"Bear Over The Mountain"
17 min AMRAP:
Power Clean (95/65)
Front Squat
Push Press
Back Squat
Push Press
Bar Facing Burpee
*compare to 5/4/16

Friday 

SKILL
Burgener Warm-Up

MOBILITY
Thoracic Bridges

CONDITIONING
"Randy"
 For time:
75  Power Snatches (75/55)

STRENGTH
3 sets:
Max Bar Hang
Rest

Saturday 

Community Day
TBD

Monday 

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)
*compare to 4/26/16

Tuesday 

STRENGTH
Back Squat 3x5 @85%

CONDITIONING
"Zapdos"
11 min AMRAP:
40 Back Squats (115/75)
30 KB Russian Swings (70/53)
20 Shoulder-to-Overhead 

Wednesday 

STRENGTH
Close-Grip Bench Press
3x5 @85%

CONDITIONING
"Articuno"
4 rounds for time (10 min time cap):
10 DB Snatches, alternating (70/50)
100m Run

Thursday 

STRENGTH
Power Clean
Build to 1 Rep Max

CONDITIONING
"LT"
For time:
7 Power Cleans (185/135)
28 Burpees Over Bar
81 Pull-Ups

Friday 

CONDITIONING
"Nancy"
5 rounds for time:
400m Run
15 Overhead Squats (95/65)
*compare to 4/29/16, 9/25/15

Saturday 

TBD

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

Monday 

STRENGTH
5 RM Back Squat
3 RM Front Squat
1 RM Overhead Squat
*compare to 4/11/15

Tuesday 

SKILL
Hang Power Snatch

CONDITIONING
"Kayak"
For time:
10 Hang Power Snatch (95/65)
20 Front Rack Lunges, alternating (same load)
30 Double-Unders
40 Toes-to-Bar
30 Double-Unders
20 Front Rack Lunges, alternating
10 Hang Power Snatch 

Wednesday

STRENGTH
3 RM Sumo Deadlift

CONDITIONING
"The Chef"
5 cycles of 3 min AMRAP, 1 min Rest:
3 Sumo Deadlifts (225/155)
6 Push-Ups
9 Air Squats

*compare to 4/13/16

Thursday

CONDITIONING
"Outcome"
For time:
—800m Run—
4 Rounds:
15 Box Jumps (24/20)
10 Burpees Over Bar
5 Power Cleans (135/95)
—800m Run—
*compare to 4/14/16

Friday

STRENGTH
1 RM Close-Grip Bench Press

CONDITIONING
"Annie"
For time:
50-40-30-20-10
Double-Unders
Sit-Ups
*compare to 4/15/16

Saturday 

TBD

Monday

          (Closed)

Tuesday

SKILL
Hang Power Clean
Push Jerk

CONDITIONING
"Delta Tango"
3 Rounds For Time:
400m Run
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
*compare to 4/5/16

Wednesday

STRENGTH
Back Squat
10, 8, 6, 4+

CONDITIONING
"Die Mannschaft"
2 rounds for time:
400m Row
30 Walking Lunges
400m Run
30 Slam Balls

Thursday

STRENGTH
Close-Grip Bench Press
10, 8, 6, 4+
DB Bicep Curls, alternating x 12 after each set
Rest 2 min

CONDITIONING
"Meltdown"
14 min ladder:
1-1, 2-2, 3-3, etc.
Burpees
Wall Balls (20/14)

Friday

SKILL
Clean & Jerk
Snatch

CONDITIONING/STRENGTH
"15.1"
9 min AMRAP:
15 Toes-to-Bar
10 Deadlifts (115/75)
5 Snatches (115/75)
-Keep the clock running until 15:00-
"15.1a"
6 min to find 1RM C&J

Saturday

TBD

 

Monday 

SKILL
Squat Clean
Build to a heavy single

STRENGTH
Every 3 min x 9 min:
5 Squat Cleans (70%)
10 Box Jumps (24/20)
Rest

CONDITIONING
"Push 25"
25 reps for time:
HSPUs, Dips, or Strict Press (choose load)

Tuesday 

STRENGTH
4 sets:
Single-Arm KB Bent Over Row x 6-8/side
Single-Arm KB Floor Press x 6-8/side
GHD extension/ Superman hold x 20-40 sec
Side Plank x 20-40 sec/side

CONDITIONING
"Frexit"
For time:
15-12-9
Pull-Ups
Thrusters (45/35)

Wednesday 

STRENGTH
Romanian Deadlift 5x5
Handstand hold x 30-60 sec after each set
Rest 2 min

CONDITIONING
"Grexit"
For time:
10-8-6-4-2
Push Jerk (70%/60% BW)
Hang Power Clean (same load)

Thursday 

STRENGTH
Overhead Squat
Build to a heavy single

CONDITIONING
"Determinative"
12 min AMRAP:
30 Double-Unders
10 DB snatches, alternating
100m Run
*compare to 3/29/16

Friday 

CONDITIONING
"Angie"
For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Saturday

TBD

Monday 

STRENGTH
Back Squat
10, 8, 6, 4

CONDITIONING
"Left to Ride"
7 min partner AMRAP:
(Partner 1)
15 Pull-ups
15 KB Swings (53/35)
(Partner 2)
Cal Row

Tuesday 

STRENGTH
4 sets:
Handstand hold x 40 seC
GHD Hip Extensions x 20 sec
Farmer hold x 40 sec
Ring support hold x 20 sec
Rest 2 min

CONDITIONING
"Goblet of Fire"
4 Rounds for time:
400m Run
15 Goblet Squats (53/35)
*compare to 3/23/16

Wednesday 

SKILL/STRENGTH
EMOM x 10 min:
Hang Power Snatch + Paused Overhead Squat

CONDITIONING
"Thruster Ladder"
5 min partner AMRAP:
1-1, 2-2, 3-3, 4-4, 5-5, etc. up the ladder for 5 min (95/65). 
(P1) 1 thruster, then (P2) 1 thruster.
(P1) 2 thrusters, then (P2) 2 thrusters.
Each partner holds a bar in the front rack position while the other works. 
At the end of 5 minutes, (P1) 1 minute of max burpees over bar
then (P2) 1 minute of max burpees over bar.

Thursday 

STRENGTH
Strict Press
10, 8, 6, 4

CONDITIONING
"Starbucksu"
5 rounds for time:
40 Double-Unders
20 Sit-Ups
10 Plate Ground-to-Overhead (45/25)

Friday 

CONDITIONING
"Nicole"
20 minutes AMRAP:
Run 400 meters
Max rep Pull-ups
*compare to 4/1/16

Saturday 

TBD

Monday

STRENGTH
Front Squat
10, 8, 6, 4, 4

CONDITIONING
"Death By Thrusters" (95/65)
*Compare to 3/15/16, 12/14/15

Tuesday 

STRENGTH
Push Press
10, 8, 6, 4, 4

CONDITIONING
"Pulse"
3 min AMRAP:
20 Push-Ups
10 Knees-to-Elbows
—
Rest 2 minutes
—
3 min AMRAP:
20 Sit-Ups
10 GHD Back Extensions
—
Rest 2 minutes
—
3 min AMRAP:
20 Double-Unders
10 Burpees

Wednesday 

STRENGTH
Every 3 min x 4 sets (12 min):
60 sec Front Rack Hold (standing)
6 Hanging Hip Touches, alternating
Rest

CONDITIONING
"Kellen"
3 rounds for time:
400m Run
21 Wall Balls (20/14)
12 Box Jumps (24/20)

Thursday 

SKILL
KB Snatch, Pistol

CONDITIONING
"Carnival"
7 rounds of 2 min work/ 2 min rest (28 min):
10 KB Snatches (53/35)
10 Pistols, alternating
10 KB Swings
Max Double-Unders in remaining time
Rest 2 min

Friday 

STRENGTH
4 sets:
GHD Back Extension hold x 20 sec
Hollow hold x 20 sec
Chest-to-Wall Handstand hold x 20 sec
Rest 2 min

CONDITIONING
"Jackie"
For time:
1000m Row
50 Thrusters (45/35)
30 Pull-Ups
*compare to 2/12/16

Saturday 

TBD 

Monday

STRENGTH
Strict Press
10, 8, 6, 4, 4

CONDITIONING
"TKO"
1 round for reps:
60 sec Wall Balls (20/14)
60 sec Muscle Cleans (75/55)
60 sec Box Jumps (24/20)
60 sec Push Press (75/55)
60 sec Cal Row

Rest 2 min, then go through it again and complete those same reps for time

Tuesday 

STRENGTH
Back Squat
10, 8, 6, 4, 4
Superset with 10 Push-Ups

CONDITIONING
"Vitamin R"
For time:
21-15-9
Overhead Squats (95/65)
Pull-Ups

Wednesday 

SKILL
Split Jerks

CONDITIONING
"The Red"
For time:
600m Run
30 Split Jerks, alternating (choose load)
30 Toes-To-Bar
30 Sit-Ups
30 Squats
600m Run

Thursday 

STRENGTH
Strict Pull-Ups
5x2

CONDITIONING
"The Clincher"
For time:
21 Front Squats (135/95)
50 Double-Unders
9 Ring Dips

15 Front Squats
50 Double-Unders
15 Ring Dips

9 Front Squats
50 Double-Unders
21 Ring Dips

Friday 

STRENGTH
3 sets:
GHD Back Extension hold x 20 sec
Bar/Ring hang x 20 sec
Hollow hold x 20 sec
Side Plank x 20 sec/side
Rest 2 min

CONDITIONING
"Diane"
For time:
21-15-9
Deadlifts (225/155)
HSPUs

Saturday 

TBD

Monday (9a only)

CONDITIONING
"Murph"
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile Run
*compare to 5/25/15

Tuesday 

MOBILITY
15 min Foam Roll, Lacrosse Ball, Band Stretch

CONDITIONING
"Rowdown"
5k Row with a partner, for time

Wednesday 

STRENGTH
Bench Press
10, 8, 6, 4, 2

CONDITIONING
"Wingardium"
50-40-30-20-10
Double-Unders
200m Run after each set
*compare to 2/29/16

Thursday 

STRENGTH
Back Squat
5x3

CONDITIONING
"Hippo Zippo"
For time:
9-15-21
KB Russian Swings (70/53)
Hand Release Push-ups
*compare to 3/1/16

Friday 

CONDITIONING
"DT"
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

OR

"Murph" (5p)

Saturday 

TBD
Community Day  

Monday

CONDITIONING
"Jon Z."
For time:
1000m Row
20 Ring Dips
40 Goblet Squats (53/35)
60 KB Snatch, alternating (53/35)
1000m Row
Rest 1 min
Max Effort Strict Pull-Ups

Tuesday 

STRENGTH
EMOM x 9 min:
1 Front Squat
3 Box Jumps
Rest

CONDITIONING
"Can't Even"
5 rounds for time:
3 Power Cleans (185/125)
7 Toes-to-Bar
9 Air Squats
*compare to 2/24/16

Wednesday 

SKILL
Double-Unders

CONDITIONING
"Keep Calm"
20 min AMRAP:
15 Double-Unders
10 KB Swings (53/35)
5 Burpees

Thursday 

STRENGTH
5 sets:
Front Rack Hold (standing) x 1 min
Rest 2 min

CONDITIONING
"Dyad"
12 min AMRAP, partition reps as desired, split evenly between movements:
Deadlifts (same load as Front Rack)
Handstand Push-Ups

Friday 

CONDITIONING
"Elizabeth"
For time:
21-15-9
Cleans (135/95)
Ring Dips
*compare to 2/19/16, 10/23/15

Saturday 

 

TBD

Monday 

SKILL
Power Snatch

CONDITIONING
"Above & Below"
11 min AMRAP:
5 Toes-to-Bar
10 Power Snatches (75/55)
15 Double-Unders
*compare to 2/18/16, 11/19/15

Tuesday 

STRENGTH
EMOM x 8:
1 Hang Squat Clean
1 Front Squat

CONDITIONING
"Tryck"
7 min AMRAP:
Double Push-Up Burpee Over Bar
*compare to 2/11/16

Wednesday 

SKILL
Kipping:
Pull-Ups, T2B, K2E, MU, dips, etc. 

CONDITIONING
"Leg Day"
4 rounds for time:
400m Run
50 Air Squats

Thursday 

STRENGTH
5 sets:
1 Strict Press
2 Push Press
3 Push Jerk
Rest 2 min

CONDITIONING
"Snake Boots"
5 rounds for time:
300m Row
30 KB Swings
30 Sit-Ups

Friday

MOBILITY
Shoulders

SKILL
Power Snatch

CONDITIONING
"Isabel"
30 Snatches for time (135/95)

Saturday 

TBD

Monday

STRENGTH
4 sets:
Plank hold x 1 min
Rest 2 min

CONDITIONING
"The Border"
For time:
100 Wall Balls (20/14)
EMOM 3 Chest-to-Bar Pull-Ups

Tuesday

SKILL
Hang Power Clean

CONDITIONING
"Fight Gone Really Bad"
3 rounds for reps (1 min per station):
Hang Power Clean (95/65)
Thrusters
Burpees
Double-Unders
Row
Rest

Wednesday

SKILL
Push Jerk

CONDITIONING
"Malmö"
For Time:
21-15-9
Deadlift (115/75)
Push Jerk
V-Ups
50 Double-Unders after each set
*compare to 2/10/16

Thursday

STRENGTH
Strict (weighted) Pull-Ups x 3
DB Hang Split Snatch x 6/side
x3 sets, Rest 2 min

CONDITIONING
"Falcon 9"
3 rounds for time:
400m Run
9 Box Jumps (24/20)
9 Box Jump Overs
9 Dips

Friday

MOBILITY
Shoulders

CONDITIONING
"Grace"
30 Clean & Jerks for time (135/95)
*compare to 1/22/16, 9/18/15

Saturday

TBD

 

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 

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