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Thursday

FITNESS 1a.) 5×5 Back Squats 1b.) Instep Stretch PERFORMANCE 1a.) 10,10,8,8,6 Back Squat 1b.) Hip ->Instep Stretch FITNESS & PERFORMANCE 2.) EMOM 25min: 1.) :40 FLR

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Wednesday

FITNESS 1a.) 5×5 Push Press 1b.) 5×5 Pendlay Rows 2.) 12min AMRAP 15 cal row 15 DB push press 15 Ring Rows PERFORMANCE 1a.) Push

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Tuesday 11/29

FITNESS 1.) 3×5 Hang Power Clean -Build across, focus on speed and positions PERFORMANCE 1.) 5×1 3pos Clean -Build Across, no misses FITNESS AND PERFORMANCE

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Monday 11/28

FITNESS 1a.) 4×5 Thrusters + 5 Front Squats -Build Across 1b.) 4×5 Box Jumps -High but manageable 2.) 21-15-9 Front Squats V-Ups 3a.) 3×15 Clamshells

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Saturday

PARTNER WOD 0:00-8:00 22-14-10 deadlifts handstand push ups 8:00-16:00 300 double unders 16:00-24:00 as many rounds as possible 20 toes to bar 20 double db

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Sample, November 18, 2016

Romanian Deadlift 4×5-7 @ 41X0 Romanian Deadlift for load: #1: 5-7 Reps #2: 5-7 Reps #3: 5-7 Reps #4: 5-7 Reps 3 Rounds for Time:

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