Tuesday 10-31-17

Warm up- 4 Frames Rowling  Strength- Pendlay rows 3-3-3-3-3 Dumbell pullovers  8-8-8 Conditioning- 1000m row  50 KBS (53/35) 30 pull-ups

Monday 10-30-17

Warm up- Roxanne  Strength- Push press 3-3-3-3-3 Lateral raise 8-8-8 Conditioning- 12 min AMRAP 3 hang cleans (95/65) 3 push press 3 bar facing burpees

Friday 10-27-17

Warm up- 2 Rounds 10 Burpees 15 Air squats  Strength- 10 min EMOM 2 deadlifts  1 squat clean 2 front squats Conditioning- 21-15-9 MBC-Wallballs (20/14) Burpee box jump overs (24/20)

Thursday 10-26-17

Warm up- Jumping jacks Mountain climbers  Strength- 10 min AMRAP 400m run  30 sec rest  Conditioning- 10-9-8-7-6-5-4-3-2-1 T2B Sit-ups  Russian twists (20/14)

Wednesday 10-25-17

Warm up- 500m Row Strength-  10 min EMOM 3 bench press 5 dumbell flys  Conditioning- 1000m row Then AMRAP 5 push-ups  3 Ring dips  10 min cap