20 Oct 2020

Tuesday 10.20.2020

**Deload Week** Conditioning Every 12:00 minutes x 3 Cal Machine (Bike/Ski/Row) Run Double Under Values TBD. Just show up.

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19 Oct 2020

Monday 10.19.2020

**Deload Week** Health and Performance Front Squat 5 Sets: 1 Pause Front Squat + 1 Front Squat @ 50-60% After each set, perform :15 – :20 second chin-over-the-bar pull-up hold. Conditioning 5 Rounds, for time: 15 KB Swings 12 Goblet Squats 60ft Burpee Broad Jump

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16 Oct 2020

Friday 10.16.2020

Health and Performance Clean and Jerk Wave 60-90% Conditioning Every 2:00 x 8 40 Double Unders 8 Toes-to-bar 4 Deadlifts 315/225

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15 Oct 2020

Thursday 10.15.2020

Active Recovery / REST Day Conditioning 3 Rounds, @ 70% effort: 30 x 30ft Shuttle Run 600m Row 30/21 Cal Bike 90 Flutter Kicks

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14 Oct 2020

Wednesday 10.14.2020

Health and Performance Snatch Wave EMOM x 15 60-90% Conditioning 10 min AMRAP: 2-4-6-8-10-12-etc… Alternating DB Hang Snatch 50/35 Push-up (Rx+ HSPU)

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