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Wednesday 11.27.19

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Back Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

Fitness Conditioning
3 Rounds For Time:
30 Slamballs (30/20)
20/14 Calorie Row or Ski
10 Single Dumbbell Box Step-ups (Each Side)

Sport Conditioning
3 Rounds For Time:
10 XD Balls over the Shoulder (100/80)
20/14 Calorie Assault Bike or Ski
10 Single Dumbbell Box Step-ups (Each Side) 50/35

Tuesday 11.26.19

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Fitness Conditioning
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (35/25)
12 Burpees
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

Sport Conditioning
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

Monday 11.25.19

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Skill Work (10 min)
Find a max UB set of one of the following:
Pull Ups
Bar Muscle Ups
Ring Muscle Ups

Fitness Conditioning
AMRAP 20:
10 Push Press (95/65)
10 Kettlebell Swings (35/25)
10 Box Jumps or Step Ups (24/20)

Sport Conditioning
“Jack”
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (50/35)
10 Box Jumps (24/20)

Saturday 11.23.19

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Fitness Conditioning
Teams of 3
AMRAP 25:
200 Meter Med-Ball Run (20/14)
7 Burpees
7 Deadlifts (155/105)

*Next Athlete Begins Round When Runner Returns

Sport Conditioning
Teams of 3
AMRAP 25:
200 Meter Med-Ball Run (20/14)
7 Burpees
7 Deadlifts (205/145)

*Next Athlete Begins Round When Runner Returns

Friday 11.22.19

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Turkish Get Up
Find a heavy

Fitness Conditioning
15 min AMRAP
1 Burpee Box Jump
2 Power Cleans 135/95
3 H.R. Push Up

then 2-4-6, 3-6-9, 4-8-12, 5-10-15, 6-12-18 etc

Sport Conditioning
15 min AMRAP
1 Rope Climb
2 Power Cleans 185/135
3 HSPU

then 2-4-6, 3-6-9, 4-8-12, 5-10-15, 6-12-18 etc

Thursday 11.21.19

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Overhead Squat
On the Minute x 10:
Minutes 1-5 – 1 Pausing OHS + 1 OHS
Minutes 6-10 – 1 OHS

Fitness Conditioning
5 Rounds, resting 1:00 between:
15/12 Calorie Row
9 Overhead Squats (75/55)
3 Pull Ups

Sport Conditioning
5 Rounds, resting 1:00 between:
15/12 Calorie Ski
9 Overhead Squats (95/65)
3 Bar Muscle-Ups