Wednesday 261114

Posted on November 26, 2014 by mick.

Rest Day

Mobility

Skill – Snatch

Catch up Day

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Tuesday 251114

Posted on November 25, 2014 by mick.

3 rounds for time:
50 hip extensions
25 strict pull-ups

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Monday 241114

Posted on November 24, 2014 by mick.

3 rounds for time of:
30 toes-to-bars
155-lb. clean and jerks, 15 rep

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Sunday 231114

Posted on November 23, 2014 by mick.

Push press

3-3-3-3-3-3-3 reps

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Saturday 221114

Posted on November 22, 2014 by mick.

Rest Day

Mobility

Skill – Gymnastic Rings

Catch up Day

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Classes 6am, 7am 9am and 4pm



Friday 211114

Posted on November 21, 2014 by mick.

4 rounds for time of:
100-foot walking lunge, carrying 30-lb. dumbbells
24-inch box jumps, 30 reps
30-lb. weighted pull-ups, 20 reps

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Thursday 201114

Posted on November 20, 2014 by mick.

5000m Run or Row

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Wednesday 191114

Posted on November 19, 2014 by mick.

Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders

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https://www.youtube.com/watch?v=AD0uO7JGdZU



Tuesday 181114

Posted on November 18, 2014 by mick.

Rest Day

Mobility

Skill – GHD

Catch up Day

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Monday 171114

Posted on November 17, 2014 by mick.

Inverse Tabata shoulder press, 155 lb.
Inverse Tabata front squat, 245 lb.
Inverse Tabata deadlift, 365 lb.
The Inverse Tabata interval is 10 seconds of work followed by 20
seconds of rest for 8 intervals. Rest 2 minutes between exercises.

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