11/12/2018
Strength:
Wendler Back Squats
Conditioning:
80 GHD Sit-Ups for Time
10 Push-Ups OR 5 Burpees on the beginning of each minute
Extra Work
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11/09/2018
Strength:
Wendler Front Squats
Conditioning:
3 Rounds
20 Bench Press
20 Bent Over Row
15 Over Head Tricep Extension
15 Back Extensions
10 DB Press
10 Side Raises
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11/07/2018
Strength:
Wendler Strict Press
Conditioning:
5 Rounds
30 Seconds Max Calorie Bike
1 Minute Rest
30 Seconds Max Reps Strict Pull-Ups
1 Minute Rest
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11/06/2018
Strength:
Wendler Deadlifts
Conditioning:
10 Rounds On the 2 Min Interval:
250 Meter Row
10 Slam Ball (30/20)
Rest 30 Seconds Between Rounds
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11/05/2018
Strength:
Wendler Back Squats
Conditioning:
5 Rounds
2 Peg Board Ascents
10 Burpees
10 Weighted GHD Sit-Ups (20/14)
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11/02/2018
Strength:
Wendler Front Squats
Conditioning:
21 Min EMOM
1st Minute: 10 Bench Press
2nd Minute: 12 Weighed Sit-Ups
3rd Minute: 14 Back Ext
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10/31/2018
Strength:
Wendler Strict Press
Conditioning:
10 Min Amrap
31 Burpees
31 Pull-Ups
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10/30/2018
Strength:
Wendler Deadlifts
Conditioning:
8 Rounds
200 Meter Run
10 GHD Sit-ups
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10/27/2018
Strength:
Wendler Back Squats
Conditioning:
20 Cal Ski Erg
1 Peg Board Ascent
30 Cal Bike
2 Peg Board Ascents
20 Cal Ski Erg
3 Peg Board Ascents