WEEK OF 09.25.17

Day 1 TEAM SERIES For time: 120 double-unders 120 chest-to-bar pull-ups 120 hang power snatches 95/63lb 120 double-unders 3 Sets 10 Back Extension 15 Sec L-Seat Day 2 Paused Front Skwat 3×1 @75% *Pause 5 Sec Jerk from Split 1×5 @45, 1×5 @50, 1×3...

SATURDAY 09.30.17

For time: 50 synchronized wall-ball shots 30 cleans, 135/95lb – 95/65 50 synchronized wall-ball shots 20 cleans, 185/135lb. – 135/95lb 50 synchronized wall-ball shots 10 cleans, 225/155lb. – 155/105lb 12 Minute Cap 20/14lb to 10/9’ target 14/10lb to 9’ target Must be...

FRIDAY 09.29.17

Front Skwat 1RM 1-1-1-1-1-1-1-1 * Start at moderate weight and work your way up to heavy 1 rep. 4 Cycles: Wt. Plank 1 Min Russian Twist 1 Min Goblet Lunge 1 Min Accessory: 3 Sets 10 Back Extension 15 Sec L-Seat Mobility: 2 Min Each: Lizard...

THURSDAY 09.28.17

Monthly Challenge Test 2 Mile Run for time 4 Cycles: 40 On/20 Off Assault Bike for Cal Push Press  95/63lb Abmat Sit-up Accessory 3 Sets 30 Sec Wt. Plank 45/25 30 Sec Plate Raise Mobility: Box T-Spine T-Spine/Lat...