11/27/2018
Strength:
Wendler Deadlifts
Conditioning:
With a Partner:
15 Sandbag Cleans
2 Peg Board Ascents
30 Sandbag Cleans
4 Peg Board Ascents
15 Sandbag Cleans
6 Peg Board Ascents
Extra Work
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11/26/2018
Strength:
Wendler Back Squats
Conditioning:
3 Rounds
20 Box Jumps
20 Slam Ball
20 Cal Bike
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11/23/2018
Strength:
Wendler Front Squats
Conditioning:
3 Rounds
30 Cal Bike
20 Cal Ski Erg
100 Double Unders/200 Single Unders
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11/21/2018
Strength:
Wendler Strict Press
Conditioning:
16 Minute EMOM
1st minute – 10 Bench Press
2nd minute- 12 Back Extensions
3rd minute- 10 DB Straight Leg Deadlifts
4th minute – 12 DB Push Press (Single Arm)
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11/20/2018
Strength:
Wendler Deadlifts
Conditioning:
1000 Meter Row
rest 1 minute
750 Meter Row
rest 1 minute
500 Meter Row
rest 1 minute
250 Meter Row
rest 5 minutes
Max Set Unbroken GHD Sit-Ups
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11/19/2018
Strength:
Wendler Back Squats
Conditioning:
15 Min AMRAP
1 Peg Board Ascent or 5 Strict Pull-Ups
15 Cal Air Dyne
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11/16/2018
Strength:
Wendler Front Squat
Conditioning:
5 Rounds
10 Bench Press – (135/95) (185/125)
15 Back Extensions
20 Sit-Ups
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11/14/2018
Strength:
Wendler Strict Press
Conditioning:
10 Minute EMOM
1 Clean
2 Hang Clean
3 Jerks
@70% of 1RM Clean and Jerk
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11/13/2018
Strength:
Wendler Deadlifts
Conditioning:
10 Rounds of:
250 Meter Row Sprint Intervals
*Rest 30 Seconds Between Rounds