Monday Nov 23, 2015

Warmup/Mobility

Strength
1. Squat Clean, work to a 2RM
2. Front Squat, work to a heavy triple
3. 6 min EMOM: 1 Hang Clean + 1 Squat Clean + Jerk

Metcon
3 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 55/35
12 Burpees

Monday Nov 16, 2015

Warm Up

Stretch

30 double unders

2 rounds of

   10 decline push up (feet on box)

   10 squats

   5 strict pull up

Strength

Bench Press, work to a heavy double, 5-5-3-3-2-2

Conditioning

Buy in: 25 box jumps

5 rounds of

   10 Bench Press, 155#

   10 Back Squat, 155#

   10 Toes to Bar

   400m run

Buy out: 25 dips

Tues Nov 10, 2015

We saved this workout for today so Kevin could enjoy the fun. J

5 Rounds for Time

5 Burpees

10 DB Thrusters (find weight)

7 Deadlifts (find weight)

15 Box Jumps (24/20)

20 air squats

400 meter run

Thurs Nov 5, 2015

A little "Grind" work...

400m run
20 thrusters

bar walk - 5 lengths of pullup bar

200m run to deck

tire flips - 100m

20 Burpees

20 situps

200m run back to gym

farmers carry 85# each hand, 3 laps interior gym

400m med-ball incline climb, 20#, set incline to max
20 pullups

Notes:
** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.