11/7/17: Tuesday

Every 2 Minutes for 10 Minutes

5 Strict Pull-ups

or

5 Strict Chest to bar

or

2 Strict Muscle-ups

Every 6 Minutes for 30 Minutes

400m Run

20 Slamballs

14 DB Push Press (50/35)

3 Rope Climbs

*record slowest time*

11/6/17: Monday

Squat Strong Week 4 / Day 1

Back Squat for load:

#1: 1 rep

#2: 1 rep

#3: 1 rep

#4: 1 rep

#5: 1 rep

#6: 1 rep

#7: 1 rep

#8: 1 rep

#9: 1 rep

#10: 1 rep

For time

50 Calorie Row

50 Toes to bar

50 Wall-balls

11/3/17: Friday 

Squat Strong Week 3 / Day 2 “Speed Partials”Back Squat for load:

#1: 4 reps

#2: 4 reps

#3: 6 reps

#4: 6 reps

#5: 4 reps

#6: 4 reps
*4 Rebound jumps after each set of squats*

For time

21-18-15-12
Wall-balls (30/20)
Box Jumps (24/20)
Toes to bar
*15 Minute cap*