Friday. 10.31.14

Two conditioning workouts for the price of one! You’re welcome!

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: CTF Jump Rope Complex. Take 5:00 to get as far as you can. (If you finish, great! Rest.) 100 double leg single unders. 50 single leg single unders, right leg. 50 single leg single unders, left leg. 100 alternating leg single unders. 50 double unders.

REVIEW: Deficit HSPU. KB Snatch. Burpee to a target. V-up.

CI: 9-6-3 reps for time of:

Deficit HSPU off of 45# bumpers

KB Snatch 70/53 (per arm)

This workout has an 8:00 cap.

Purpose: Power. Efficiency.

Recover for 3:00 then:

CII: AMRAP in 12 minutes of:

10 burpees to a target (pullup bar: guys top rung)

20 v-ups

30 double unders

Purpose: Stamina. Efficiency.


LIII: Weight of choice.

LII: HSPU. Weight of choice. (this should be heavy)

LI: HSPU sub of choice. Weight of choice (this should be heavy)


LIII: 10 v-ups. 20 double unders.

LII: 20 v-ups at sub of choice. 20 double unders.

LI: 10 v-ups at sub of choice. 10 double unders attempts count or 60 singles/toe taps to a plate. Squat thrusts okay. AMRAP in 10:00 okay.

PWMOB: Full body rollout.

Advanced: None.

Endurance: None.

The Mar: Ask Jim to tell you a great joke.


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