10/18/18 “The New Day”

Strength: Squat Clean + Push Press + Push Jerk 2 sets every 90 seconds for 12 minutes Conditioning: 21 15 9 6 3 Assault Bike Calories (13 9 6 5 3) Squat Cleans 115/75 T2B Core: 2×10 Single Arm KB OH Sit Up Each...

10/17/18 “The Cold Wind”

Strength: Strict Press 4×5 @ 60% 5 ring push ups with 5 second descent between sets Conditioning: 4 min AMRAP x 3 200m run 15 wall balls 20/14 Max RMU 1 min rest Finisher: 2 min shoulder smash/stretch each...

10/16/18 “Watching Over”

Strength: Back Squat 6×2 @ 88% Conditioning: 10 min AMRAP 8 Pistols 6 Bar Facing Burpees 4 S2OH 155/105 2 Front Squats 155/105 Core: 40 alternating single leg rig...