Experienced

Saturday 160730 – Experienced

Strength Bench Press 4×10, increasing Conditioning For Time: 50 Chest to Bar Pullups 40 Box Jumps with Step Down (24/20) 30 Single Arm Kettlebell Thrusters (24/16) 20 Alternating Pistols 10 Handstand Push ups

Tuesday 160719 – Experienced

Strength Push Press 5×3, across Use 70-80% of 1RM or heavy single from 7/12/16. With the lighter load, focus on a strong, controlled lockout overhead between each rep. Partner Conditioning 3 Rounds (each) for time: 250/200 m Row (sprint) 10… Read more »

Sunday/Monday 160717/18 – Experienced

Strength Weighted Chin ups 5×3, increasing L-Sit or Tuck Hold 5x:10-20 seconds Alternate between exercises, transitioning directly into the L-sit. Rest 2-3 minutes between sets. Conditioning For Time: 30 Wallballs (25/16) 10 Toes to Bar 10 Box Jumps (24/20) 9… Read more »