Tuesday, November 8, 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:

• 3 Rope Climb
• 30 Hand Release Push-ups
• 50 Back Extensions
• 30 Knees to elbows
• 30 Deadlift
• 30 DB Push Press
• 50 Russian Kettlebell swings
• 30 Wall Ball
• 400m Run
• 30 Pull Ups

• 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:

• 3 Rope Climb
• 30 Hand Release Push-ups
• 50 Back Extensions
• 30 Knees to elbows
• 30 Deadlift 225/155
• 30 DB Push Press
• 50 Russian Kettlebell swings 55/35
• 30 Wall Ball
• 400m Run
• 30 Pull Ups

• 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)4 Sets: (Every 90 Seconds)

• 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 65% of 1RM over the 4 sets

B) 4 Sets:

• 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 65% of 1RM over the 4 sets

C) 3 Sets:

• Snatch Pulls x 5 @90%

Skill:

• 5 Calorie Bike
• 10 Sumo Deadlift High Pull 95/65
• 10 Bar Facing Burpee
• 5 Calorie Row

Rest 3 Minutes

B) AMRAP in 5 Minutes:

• 5 Calorie Bike
• 10 Power Clean 135/95
• 10 Shoulder to Overhead
• 5 Calorie Row

Rest 3 Minutes

C) AMRAP in 5 Minutes

• 5 Calorie Bike
• 10 Overhead Squat 155/105
• 10 Chest to Bar Pull Ups
• 5 Calorie Row

• Double Overhead KB Carry x 60 yards
• Turkish Get Up x 10
• Single Arm Overhead Squat x 8 each