Experienced

Monday 191209 – Experienced

Strength Overhead Squat 4×4, across Conditioning Complete 4 rounds of 2 minute AMRAP: 5 Hang Squat Snatch (95/65) 7 Handstand Push Ups 30 Double Unders Rest 2 minutes Note: Pick up where you left off each round.

Sunday 191208 – Experienced

Strength A1. Barbell Front Rack Russian Step Up 4×6/side A2. Triple Single Leg Broad Jump, 4 sets Conditioning 2 rounds for time: 10 Single Leg Squats 20 Power Cleans (115/75) 30 Ab-mat Sit Ups

Saturday 191207 – Experienced

Strength Tempo Bench Press (31X1) 5×5, building Note: Match or beat last week’s weight. Conditioning 3 rounds for time: 25 Push Ups 20 Toes to Bar (Rx+ 10 Bar Muscle Ups) 15 Box Jump Overs (24/20)

Monday 191202 – Experienced

Strength Overhead Squat 6×3 Note: Try to beat last week’s weights. Conditioning 20 minute alternating EMOM: M1: 3 Thrusters (165/110) M2: 6 Box Jumps (30/24) M3: 9-12 Toes to Bar M4: 12-15 Burpees

Sunday 191201 – Experienced

Strength A1. Dual Kettlebell Front Rack Russian Step Ups 4×8/side A2. Triple Single Leg Jump with 2 second pause each landing, 4 sets/side Conditioning 4 rounds of 2 minute AMRAP: 10 Alternating Hang Dumbbell Snatch (50/35) 10/side Contralateral Dumbbell Suitcase… Read more »