Monday
Strength
5 x 1 Weighted Strict C2B
5 x 1 Weighted Ring Dip
Conditioning
5:00 Cindy
5 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squats
Tuesday
Strength
8:00 Every Minute on the Minute
Hang Power Clean + Push Press
Conditioning
“DT”
5 Rounds
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerks
Wednesday
Conditioning
A. 20 Calorie Bike
B. 30 Calorie Row
C. 400 Meter Run
AB-BC-CA-AC-CB-BA
2:00 Rest b/w each of the 6 rounds
Thursday
Conditioning
20 Minutes
M1: 10 Parallette Shoot Throughs
M2: 20 Wallballs
M3: 0:25 L-Hang
M4: 50 Double Unders
Friday
Conditioning
Teams of 3, full rounds
18:00 As Many Rounds as Possible
12 Kettlebell Swings R/G
12/10 Calorie Bike
Saturday
ROWLYMPICON!
RowLympiCon Event 1
12:00
9-12-15
Snatch, Clean & Jerk, Thruster 115/85
Bar Facing Burpee
Deadlift + Hang Clean + Shoulder to Overhead + Front Squat in time remaining
ScoreA = Time
ScoreB = Weight