FRIDAY 010618

Strength/Skill A) Single Leg Step Up (back rack) 10-10-10-10 B) Barbell Hip Thrust 10-10-10 Conditioning 2 x  10 mins AMRAP @ 90% Run 200 hard 10 Burpee Box Overs     Run 400m steady           15 Plate Thrusters REST 2 minutes between rounds

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THURSDAY 310518

Strength/Skill A1) Cossack Squat 16-16-16-16 (KB in goblet hold if needed) A2) Single arm DB shoulder press. 8-8-8-8  Conditioning 18 mins @ 75% 15 Wall Balls  9/6     12 Broad Jumps 3-5 Wall Walks Bear Crawl – 4 widths EMOM 50 DU     

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WEDNESDAY 300518

Strength/Skill A) Hang Power Snatch  5-5-5-5-5                        1 Set every 90 secs B) Hang Power Clean    5-5-5-5-5                        1 set every 90 secs on the clock Conditioning C) AMRAP 8 Odd-6 OHS  (60/40) Even-8 Bar Hop Burpees 

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TUESDAY 290518

Strength/Skill A1)Back Squat 10-10-10-10-10 Superset with A2) Wall facing HS hold-20-30 secs. Conditioning 15 mins @ 80%              15 KB  Swings 24/16 15 Push Ups 10 KB Push Press (5/5) 10 Push Ups 10 Burpees 1 TGU L, 1 TGU R

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FRIDAY 250518

Strength/Skill Ring Row 10-10-10-10 -Rest 30 seconds into- Double DB Push Press 10-10-10-10 Conditioning 4 Rounds 400m Run 10 DL (100/70) 2 Bar MU BMU Scaling – 1 BMU – 5 C2B +5 Press Up – 8 Pull Up + 5 Press Up – 12 JPU + 5 KPU

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