Monday 04.23.18

1) 10 minute Warm Up
2) In 20 minutes find your current 1 rep max for a Press + (80/2)5 or (75/3)5
3) Skill Work – Russian KB Swings
4) 3 Rounds: In 3 min – run 400 m + your maximum number of Russian KB Swings – rest 2 min between rounds

Friday 04.20.18

1) 10 min Warmup
2) In 20 min – Weighted Walking Lunges: 20 X 5
3) 10 min AMRAP: 10 Pull Ups + 15 Tuck Ups + 20 Frog Hops
4) 5 min Rest
5) 10 min AMRAP: 10 Push Ups + 15 Cal Bike + 20 Wall Balls (20, 14)

Thursday 04.19.18

I) Hang Power Snatch: 5, 5, 5, 3, 3, 3
II) Ski, Row, Bike | (30/30)8 | 4 min Rest | (30/30)8
III) Passive Knee Flexion
IV) If you dodged yesterday – your next conditioning experience will be what you missed. Here is a link – go check it out.

Wednesday 04.18.18

I) Bench Press: (80/3)5 or (80/4)4 or (70-75/5)5
II) 3RFT: 18 Cal Ski + 18 HPC (1/2 BW) + 18 Burpees
III) Shoulder Flexion with a Ring

Tuesday 04.17.18

I) Weighted Pull Ups: 5, 5, 5, 5, 5
II) Push Presses: (70/5)5
III) For Time: 1 – 7 – 1 | MBC and Box Jumps
IV) Sink Stretch

Monday 04.16.18

Strength
Front of Back Squats: (80/3)5 or (80/4)4 or (70-75/5)5

Conditioning
10 min AMrAP
1 SDLHP (1/2 BW)
1 Push Up
2 SDLHP (1/2 BW)
2 Push Ups
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Ect.