Tuesday, November 1, 2016

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12 ea.
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

• 100 Double Unders
• 15 Burpee

In Remaining Time AMRAP:

• 8 Toe To Bar
• 10 Push Press 115/80

Rest 3 Minutes

B) AMRAP in 5 Minutes:

• 100 Double Unders
• 15 Burpee

In Remaining Time AMRAP:

• 9 Inverted Barbell Row
• 18 KB Swings

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12 ea.
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

• 100 Double Unders
• 15 Burpee

In Remaining Time AMRAP:

• 8 Toe To Bar
• 10 Push Press 115/80

Rest 3 Minutes

B) AMRAP in 5 Minutes:

• 100 Double Unders
• 15 Burpee

In Remaining Time AMRAP:

• 6 Bar Muscle Up
• 18 KB Swings

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12 ea.
• Deep Air Squat to Box Jump x 5

Strength:

A)5 Sets: (Every 90 Seconds)

• 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

B) 3 Sets:

• Muscle Snatch x 5 @60%

Skill:

• 100 Double Unders
• 20 Burpee

In Remaining Time AMRAP:

• 10 Toe To Bar
• 12 Push Press 135/95

Rest 3 Minutes

B) AMRAP in 5 Minutes:

• 100 Double Unders
• 20 Burpee

In Remaining Time AMRAP:

• 6 Bar Muscle Up
• 18 Snatch 75/55

Rest 3 Minutes

C) AMRAP in 5 Minutes

• 100 Double Unders
• 20 Burpee

In Remaining Time AMRAP:

• 6 Single Arm Overhead Squat (Each)
• 45 ft. Handstand Walk
• 45 ft. Walking Lunges

EMOM 8 Minutes

Minute 1 = 5 Single Ring Pull Up

Minute 2 = 5 Toes to Hand on Single Ring