12/16/15 Rest Day Open Gym: 1-2PM, 4-6PM

12/15/15 Strength: Front Squat -20 mins to establish a 1rm Conditioning: Amrap x 10 25 Double Unders 15 Wallballs (20/14) 8 KB Overhead Squats (4/arm) (35/20)

12/14/15 Strength: Deadlift -6×8 Every 2 mins Conditioning: 5 rounds, Amrap x 3 3 Ground to Overhead (135:95) 6 Ring Dips 9 Hand Release Push-ups -1 min… Read more “12/14/15”

12/8/15Strength: Back Squat: -Warm up then, 5 reps @ 65%, 5 reps @ 75%, 5+ reps @ 85% (Last set is a for max reps) Conditioning: 5… Read more “12/8/15”

12/2/15 Rest Day