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Monday 10/5

Strength

3 sets 10 Tempo Alternating DB Bench/Floor (2 sec down/ fast up) 10 Tempo Double DB Bent Row (2 sec down/ fast up) 10 Alternating Dumbbell Curls (each side)


Conditioning

The Chief

5 sets 3:00 Amrap 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats - Rest 1 minute between sets - * Record total reps each set/ Always restart back to power cleans for each amrap *

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Tuesday 10/20

Conditioning Kryptonite For Time: 200 Double Unders 100/75 Push Ups 50 Deadlifts (185/125) 12 min Skill work: Strict Pull ups progression work

Monday 10/19

Strength Back Squat for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5 reps @ 85%+ Conditioning Superman 12:00 AMRAP 20 Push Press (75/55) 30 Air Squats

Friday 10/16

Strength 10:00 to establish a 1 rep max Shoulder Press Conditioning “Angie” For Time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats Complete all reps of each exercise in the order written befor

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