Nov 21, 2014

5x3 Front Squat

4 Sets
16 Lunge Steps with DB or KB (heavyish)
Rest 30 Seconds
1 Min Spider-Man Plank Side Crunch
Rest 30 Seconds
30 Double Unders
Rest 30 Seconds

Nov 19, 2014

Find a 3 Rep Max Deadlift

10 Min EMOM
Min 1- 20 KB Swings 70/53#
Min 2- 20 Push Ups

* Modify reps as needed but challenge yourself

Nov 18, 2014

5x3 Bench Press
5x3 Bent Over Row

EMOM 14 Min
1 Power Clean + 1 Hang Clean
7 Pull Ups (kip)

Nov 17, 2014

15 Min Handstand Practice

5 Rounds For Time :
10 Handstand Push Ups
15 Wall Balls 20/15#

100 AbMat Sit Ups

Nov 16, 2014

5x3 Back Squat
5x3 Strict Press

12 Min AMRAP

6 Cone Drill

Side shuffle 10 yds
Sprint 10 yds
Side Shuffle 10 Yds
Back pedal 10 yds
Side Shuffle 10 yds
Sprint Straight on 30 yds

*Alternate with a partner

Nov 13, 2014

5x5 Front Squat
5 Rep Max Deadlift

4 Sets
8 Bulgarian Split Squats per leg
Rest 30 seconds
10 Strict Toes To Bar
Rest 30 seconds
30 Double Unders
Rest 30 seconds

15 Min Skill Work

12 Min EMOM
1 Snatch
1 Hang Snatch