Friday
10.26.18

Warm-up
Connect 4, relay style.

Power/Skill
SNATCH
For 7 rounds, perform 2 reps every 90 seconds
If you know your 1RM start at 80% and build in small increments. If it is unknown, pick a weight that allows you to focus on technique development.

Conditioning
27-21-15-9
Sit-Ups
Kb Swings
Ring-Rows
(14 Minute time cap)

Level 3- 70/53
Level 2- 53/36
Level 1- A weight that allows for the swings to be done in 2-3 sets each round

Thursday
10.25.18

”Holleyman”
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds, for time:
5 Wall Balls 20/14#
3 Handstand Push-Ups
1 Power Clean 225/155#

Wednesday
10.24.18

Strength/Power
BACK SQUAT 10-8-6-4-2
Start around 75% if you know your 1RM, if not, start with a challenging weight for 10 reps and look to add 5-10Lbs on each successive set. If you performed this rep scheme last week aim to increase by 5-10lbs across sets.

Conditioning
3 Rounds, For Time:
5 Muscle-Ups
20 DB Box Step Overs
400M Run
(15 Minute Cap)

Level 3- 5-/35
Level 2- 35/25 (C2B x2 reps)
Level 1- Pick a weight that allows for smooth step overs, but should be fairly challenging. Pull-Up variation x2 reps that is challenging

Tuesday
10.23.18

Warm-Up
Animal Crawl Tag

Skill
15 minutes on Turkish Get-ups, building up in weight

Conditioning
8 Minute AMRAP 8 Push Jerks 24 Double Unders Level 3- 135/95 Level 2- 95/65 Level 1- A weight that lets you go unbroken most of this workout This is a fast paced piece. The weight should not be limiting until the last few minutes, aim for fast movement and having your classes push the intensity hard.