12.6.2019 Strength 6 Supersets 8-10 DB Bench Press – Single Arm DB Bench Press (advanced) With 8-10 Sinlge Arm DB Rows Metcon (Time) Odd Object Training 150 Wall Balls for Time Every time you break 1 Rope Climb (3 Foot Work Pull Ups) 3 Sandbag Cleans AHAP 100m Run

12.5.2019 Front Squat (Weight) 3×8 @ 65% 1×5 @ 70 2×2 @ 75 1×1 @ 80 Adderall (AMRAP – Reps) Adderall AMRAP 10 1 Mile Run (800m) Then Max C&J 135/95 Rest 3 Minutes AMRAP 7  800m Run (400m) Then Max Power Snatch 115/85 Rest 3 Minutes AMRAP 4 400m Run (200m) Then Max Thrusters…

12.4.2019 Core Work Core 3×10 banded torso twist, each side 30 sec hollow hold each round Gymnastics Gymnastics Beginner: pull up push away drill Advanced: ring transitions Strict transition (low rings) Hip drive transition (low rings) Metcon (AMRAP – Rounds and Reps) Metcon 20min AMRAP, ascending ladder x 2 Toes to rings HSPU Burpee box…

12.3.2019 Rowing Intervals Rowling 5x100m Sprints Every meter over or under 100 equals 1 burpee penalty for Metcon Buy In Metcon (Time) Rowling Burpee Penalty Buy In Directly into 4 RFT 400m Alt Run/Row 18 Alt DB Snatches 50/35 12 OH Walking Lunges w DB 3 MU 50 Dubs after each round

11.29.2019 Front Squat (Weight) 1 Rep Max Metcon (Time) 800m Run Buy In Then 10 RFT or 15 Min AMRAP (own clock) 12/10 Cal Row 10/8 Cal AB Then 800m Run Buy Out

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