November 1

Strength
3×5 back squat (+5-10#)

Work
10 min AMRAP “Cindy”
5 pullups
10 pushups
15 squats

-2 min rest-

Tabata double unders

October 27

Strength
1×5 deadlift (+5-10# from last week)

Work
21-15-9 of:
KB sumo deadlift high-pull
pushups

October 25

Strength
3×5 back squat (+5-10# from last week)

Work
“Helen”
3 rounds
400m run
21 KB swings
12 pullups

October 20

Strength
1×5 deadlift (+5-10# from last week)

Work
In teams of 2 complete:
200 double unders/600 singles
150 box jumps
100 kb swings
50 pullups

October 18

Strength:
3×5 back squat (+5-10# from last week)

Work:
15-12-9-6-3:
DB Thrusters (AHAP)
Bench Dips
for time

Core
50 toes to bar/KTE, broken up as necessary

October 13

Skill: 5 min handstand practice

Strength: 1×5 deadlift (5-10# heavier than last week)

Work: 10 min interval (rower, Airdyne, or treadmill)
– 2 min easy
– 15 sec hard/1:45 easy
– 30 ┬ásec hard/1:30 easy
– 45 sec hard/1:15 easy
– 1 min hard/1 min easy

October 11

Warmup: KB work

Strength:
3×5 back squat (+5-10# from last week)
3x max rep strict pullups or ring rows

Work:
30-20-10
– DB push press
– burpees
– situps

Mobility
2 min high hip extension, each leg