Thursday 9.19.19

Strict Press Heavy single, BB or SB To Muscle End Range, not Joint End Range Breath Practice 8:00 of Team Work 7/10 Cal Bike then 10 Wallballs Nasal Only 3 Rounds ME DB Front Delt Raise + ME DB Side Delt Raise + ME DB Bent Delt Raise + ME Compression Situp

Wednesday 9.18.19

    GPP For Time: 1000m Row 200 SU 30 Deadlifts (135/95) 750m Row 100 SU 20 Deadlifts (135/95) 500m Row 50 Single Unders 10 Deadlifts (135/95) PERFORMANCE For Time: 1000m Row 100 Double Unders 30 Deadlifts (185/135) 750m Row 50 Double Unders 20 Deadlifts (185/135) 500m Row 25 Double Unders 10 Deadlifts (185/135) OPEN

Tuesday 9.17.19

GPP Strict Press 3×8   21-15-9 DB Power Clean 25/40 DB Push Press, 25/40   PERFORMANCE Strict Press 3×8   21-15-9 DB Power Clean 25/40 DB Push Press, 25/40   OPEN Strict Press 3×8   21-15-9 DB Power Clean 35/50 DB Push Press, 35/50  

Monday 9.16.19

GPPTurkish Get-Up Work to a moderate weight   35 WBS 30 DB Snatches (25/40) 20 Cal Row/Bike/Ski 10 C2B/Pendlay Row PERFORMANCETurkish Get-Up Work to a moderate weight   35 WBS 30 DB Snatches (25/40) 20 Cal Row/Bike/Ski 10 C2B OPEN Turkish Get-Up Work to a moderate weight   35 WBS 30 DB Snatches (35/50) 20

Friday 9.13.19

GPP For time: 400m Run DB Fran, 20/35 400m Run DB Fran, 20/35 Run 400 m   PERFORMANCE For time: 400m Run DB Fran, 25/40 400m Run DB Fran, 20/40 Run 400 m OPEN For time: 400m Run DB Fran, 35/50 400m Run DB Fran, 35/50 Run 400 m

Thursday 9.12.19

GPP- PERFORMANCE – OPEN 4 Supersets 12 DB Deadlifts – Heels Elevated 40″ DB Death March   200 MB or Banded Hamstring Curls   5 Rounds 1 Round Pec Stick Cadence Breathing 20 Compression Situps   5:00 Tempo Bear Crawl Every time you break, max 1-Arm Ring Rows

Tuesday 9.10.19

GPP Tempo Deadlifts 7×3, 5 Sec Eccentric   For Time 200 Meter Run 21 Deadlifts (105/155) 200 Meter Run 18 DB Strict Press (20/30) 200 Meter Run 15 Deadlifts (105/155) 200 Meter Run 12 DB Strict Press (20/30) 200 Meter Run 9 Deadlifts (105/155) 200 Meter Run 6 DB Strict Press (20/30) PERFORMANCE Tempo Deadlifts