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September 30, 2018

Warmup (20 mins)

Strength (2-8 mins)

- Grace

   30 C&J 135/95#

Conditioning (20 mins)

- Death By DU

   * Increase by 5

Cool Down / Clean Up

September 28, 2018

Warmup (20 mins)

Strength/Skill (16 mins)

- Alt EMOM 16

  M1 : 5 DL @65%

  M2 : 5 of your hardest HSPU version

Conditioning (8-14 mins)

- 27-21-15-9

  Pull-ups

  Pushups

  Sit-ups 

Cool Down / Clean Up

September 27, 2018

Aerobic Warmup (8 mins)

Conditioning (14 mins)

- 14 min Chipper

   80 OH Jumping Lunges

   40 Jumping Pull-ups

   20 Push-ups 

   10 Cal Bike

  *** 50 AbMat Sit-ups then start over ***

Accessory

- 4 Rounds of Max Flexed Arm Hang and 10 Plank Shoulder Taps

September 26, 2018

Warmup (15 mins)

Strength (10 mins)

- EMOM 10

  5 OH Squats 60%

Conditioning (10-15 mins)

- 5 RFT

   20 Hang Snatch 75/55#

   3 Muscle Ups

Cool Down / Clean Up

September 25, 2018

1 mile run

30 Double Unders

50 Pistols

30 Double Unders

50 KB SDHP

30 Double Unders

50 Single Arm Russian KBS (each)

30 Double Unders

1 mile run

September 25, 2018

Aerobic Primer (8 mins)

Conditioning (15 mins)

- 3x 3 min AMRAP with partner (1 min rest)

        100m Row

        10 MedBall Cleans

Cool Down / Clean Up

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