20151012 | Monday - Strength and Conditioning
Warm Up
Strength
Push Jerk
3-3-3-1-1-1
Workout
6 minute AMRAP
20 Squats
10 Pull ups
5 Burpees
20151013 | Tuesday 45 min conditioning class
24 Min AMRAP
20 Lunges
30 Hang Power Clean 50/35
40 KB Swing
20 Box Jumps
30 G@OH
40 KB Swing
20 Deadlift 50/35
30 Sit Ups
40 KB Swings
20151014 | Wednesday - Strength and Conditioning
Warm Up
Strength
Deadlift
3-3-3-1-1-1
Workout
6 minute AMRAP
30 Double Unders
20 KB Swings
20151015 | Thursday - Barbell Complex
Warm Up
A.In 5 minutes fin max weight for the day
Hang Power Clean x 2 + Front Squat x 1
Rest
B. Then 10 OMEM @ 75% of above
Hang Power Clean x 2 + Front Squat x 2
C. Workout
In pairs row max distance in 8 Minutes
20151016 | Friday - Strength and Conditioning
Warm Up
Strength
Front Squat
3-3-3-1-1-1
Partner Workout
6 Rounds
30 S2OH
30 Double unders
30 Wall Balls
30 Double unders
Friday Finisher
Prowlers
