Daily Discipline

Monday 10/16/2017 1. Power Snatches #85x3, 95x3, 105x2, 115x2, 125x1, 135x1, 145x1, 155x1, 165x1, 170x1, 175x1 2. 30 snatches for time #115 | 2:32 3. 3 rounds of back squats with 2:00 b/t rounds #225x5 + #255x3 + #275x1 4. OPEN test, 20 minute amrap (as many reps as possible): 50 double unders 50 wall ball shots #20 40 box jumps 24" 40 toes to bar 30 chest to bar pull-ups 30 burpees 20 cleans #155 20 jerks #155 10 snatches #155 10 muscle ups | 1 round + 60 reps Tuesday 10/17/2017 Every Minute on the Minute for 30 minutes min 1 parallette handstand push-ups 5 reps min 2 GHD raises 10 reps min 3 muscle ups 6 reps min 4 reverse hypers 12 reps #90 min 5 DB Bench #70's 10 reps min 6 trap bar deadlift #245 6 reps min 7 bike 15 cals min 8 ski erg 5 cals Wednesday 10/18/2017 3 mile hike #50 pack Thursday 10/19/2017 1. 2 rounds with 2:00 rest b/t rounds 10 Power Cleans 10 Front Squats 10 Push jerks Round 1 #165 | 2:34 Round 2 #135 | 1:43 Friday 10/20/2017 1. Partner you go I go 10 min 3 dballs #150 5 push-ups 8 air squats 19 rds+ 4 reps 2. Tabata :20s work :10s rest 4 rounds each Burpee muscle ups - 9 Handstand walks - 80’ GHD sit-ups - 34 reps Kipping handstand push-ups- 24 Sunday 10/22/2017 1. Overhead Squats (OHS) #95x5,115x5,135x5,165x5,185x5,205x3,215x3,225x2 2. Thrusters #45x7,95x7,115x7,135x7,155x5,175x4 3. Conditioning For Time 8-16-24-16-8 DB 1 arm snatches alternating #70 Burpee to dead hang pull-up | 16:23 ElkShape Partners Bohning Archery Caribou Gear Game Bags Hoyt Achery Mtn Ops Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls