20151019 | Monday - Strength and Conditioning
Warm Up
Strength
Deadlift
3-3-3-1-1-1
Workout
Buy in 20 Wall balls
Then
3 RFT
20 KB Swing
20 Sit Ups
20 Double Unders
Cash Out 20 Wall balls
20151020 | Tuesday 45 min conditioning class
Fight Gone Bad
20151021 | Wednesday - Strength and Conditioning
Warm Up
Strength
Front Squat
3-3-3-1-1-1
Workout
6 minute AMRAP
12 Box Jumps
12 Thruster 40/25
20151022 | Thursday - Barbell Complex
Warm Up
A.In 5 minutes fin max weight for the day
Hang Power Snatch
Behind Neck Push Press x3
OHS
Rest
B. Then 10 OMEM @ 70% of above
Hang Power Snatch
Behind Neck Push Press x3
OHS
C. Workout
10 Minute Cindy
20151023 | Friday - Strength and Conditioning
Warm Up
Strength
Push Jerk
3-3-3-1-1-1
Partner Workout
15 Min AMRAP
40 G2OH
40 OH Lunges 20/15
20 T2B
500m Row ( 250 each)
Friday Finisher
Prowlers
