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Friday: Nov 3, 2017

November 3, 2017

Warm Up

10 Cals Bike

5 Push Ups 

5 Each Arm - 1 Arm KB Swings 

50ft Bear Crawl

 

x 2 


Barbell Cycling Warm up

 

5 Hang Power Cleans + Front Squats

5 Hang Cleans

 

x 2 Rounds (Start with bar then add weight each round) 

 

Olympic Lifting -

 

Every 2:00 Seconds x 4 

10 TNG Power Cleans @ 155/105

 

Strength - 

 

25ft  DB Front Rack Walking Lunges x 3 AHAP
 

Gymnastics - 

 

25 Pike Ups

12 Barbell Roll Outs

25 Hollow Rocks 

1:10 DBall Hold  150/100

 

x 3 


Conditioning 


15.1

As Many Reps as Possible in 9 minutes of:

  • 15 Toes to Bars

  • 10 Deadlifts (M=115lbs, F=75lbs)

  • 5 Snatches (M=115lbs, F=75lbs)

15.1a

  • 1 Rep Max Clean and Jerk

6 minute time cap

 

 

 

 

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