Monday November 24th, 2014

Fitness:

A. Thruster - Build to a 3RM ---may take from a squat rack

B.  Rear-Foot Elevated Split Squat @ 30X1 Tempo – Build to a 8RM per leg.  MUST MAINTAIN TEMPO

C. for time

75 wall balls

15 rings rows

15 push-ups

15 ring rows

15 push-ups

D. Double under practice for 10 mins. 

Performance:

A. Thruster – Build to a 1RM ---may take from a rack if you'd like
B. Rear-Foot Elevated Split Squat @ 30X1 Tempo – Build to a 8RM per leg.  MUST MAINTAIN TEMPO

C.
“Open 13.3″
AMRAP in 12 minutes:
150 Wall Balls
90 Double Unders
30 Muscle-ups


Training for the rest of the week:
Tuesday- row repeats
Wednesday - Upper body volume + burpee/DU conditioning.
Thursday- aerobic work- around the world style
Friday - power clean work plus a short cyclical tester.
Saturday --Push Press work plus a 20 min UB emphasis Open style workout.