Week of 2016.10.31 – 2016.11.05

MONDAY

3 sets of:
A1. Back squats, 30X1 tempo for 10 reps (light to moderate weight)
A2. Strict chin-ups, 21X1 tempo for 6-8 reps
A3. Scap/lat hold (weighted if possible), 15-20 seconds

For time:
30 burpee box jumps
30 ring rows
400-meter run

TUESDAY

A. Push jerk, 1 rep max
B. Ring dips, 21X1 tempo for 3 x 6-8 reps

Every minute on the minute for 10 minutes of:
Even minutes: 5-15 strict push-ups then front plank until :50
Odd minutes: 30-40 seconds of double-unders

WEDNESDAY

Every minute on the minute for 10 minutes of:
Power clean + 2 hang power cleans (70%)

As many rounds and reps as possible in 20 minutes of:
2 wall walks
7 kettlebell snatches, left arm
7 kettlebell snatches, right arm
30 walking overhead plate lunges (45 lb. / 25 lb.)

THURSDAY

Every minute on the minute for 15 minutes:
Minute 1: 4-8 reps of a pushing gymnastic exercise
Minute 2: 1-8 reps of a pulling gymnastic exercise
Minute 3: 6-8 reps (or 20-30 seconds) of a core exercise
Challenge yourself here: work on personal goats or difficult movement!

Functional Range Conditioning

FRIDAY

Deadlifts, 3 x 5 reps (80% of AIM weight)

For time:
50 wall ball shots
50 box jumps
50 American-style kettlebell swings (heavy)

SATURDAY

Team Fight Gone Bad

In teams of 2-3, complete 6 rounds for max reps of:
60 seconds of wall ball shots (20 lb. / 14 lb.)
60 seconds of sumo deadlift high pulls (75 lb. / 55 lb.)
60 seconds of box jumps (20" for all athletes)
60 seconds of push presses (75 lb. / 55 lb.)
60 seconds of rowing for calories
60 seconds of rest

Teams may partition reps any way they'd like