Week of November 27


Published November 27, 2016


Monday


Strength
14 Min
7 Goblet Squats on Odd Minutes
6 Pull-ups on Even Minutes

Conditioning
800m Run - Buy-In
3 Rds
8 Push-ups
16 Overhead Lunges (8R+8L) Step back with foot opposite hand holding bell
24 Russian Swings (12R+12L)
16 Hollow Rocks
8 Push-ups
800m

Wednesday


Strength
Push Press 3-3-3-3-3-3-3

Conditioning
12 Rounds VO2 Max :15s on/:15s off

8 Cleans (R+L)
7 Snatches (R+L)
:15s Sit-ups
9 Squats

Heavy Metal Friday


TGU 3-3-3-3-3 (R+L)

3-3-3-3-3
As a set complete
Dbl Cleans
Dbl Squats
Russian Swings

Ab Wheel 3x12



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