20151116 | Monday
Warm Up
Cone Touch
Strength
Hang Power Clean
3-3-3-1-1-1
Workout
15-12-9
Wall Balls
Box Jumps
Rest
9-12-15
KB Swing
Sit Ups
20151117 | Tuesday 45 min conditioning class
Warm Up
20 minute AMRAP
20 Deadlifts
30 Burpees
40 KB Swings
50 Squats
60 Double/Unders
20151118 | Wednesday
Warm Up
Deadbugs
Planks
Strength
Back Squats
3-3-3-1-1-1
Workout
3 Rounds
20 Push Press
20 Pull Ups
20 OH Lunges
rest 60 seconds
20151119 | Thursday
Warm Up
BarBell Complex & OMEM 15 mins
Deadlift
Hang Power Clean x 2
Front Squat x 2
S2OH x 1
Workout
8 minute AMRAP
12 Dbl KB Swing
10 Box Jumps
8 HR press Ups
20151120 | Friday
Warm Up
Strength
Press
3-3-3-1-1-1
Partner Workout
12 min AMRAP
40 Hang Power Cleans
30 Box Jump
20 Burpees
Friday Finisher
Prowlers
