Elements 10/17 - 10/25

Monday 10/17


I. STRENGTH


ROMANIAN DEADLIFT

4 x 6 - banded w/ 2 sec lockout


2KB BENCH PRESS

2 x 10 - feet on bench

2 x 10 - feet on floor


BAND HOLLOW PULL

2 x 15

 

II. CONDITIONING


5 MIN AMRAP

8 MB devil's clean

200m row

5 MIN AMRAP

16 MB snatch

12 TRX row


 

Wednesday 10/19


I. STRENGTH


2DB FRONT SQUAT

4 x 8 - 4 sec / 2 sec tempo

PULL-UP

2 x 7 - pronated

2 x 7 - supinated


 

II. GYMNASTICS


HANDSTAND

2 x variations


 

III. CONDITIONING


2 ROUNDS

25 box jump

25 1DB rotation (L+R = one rep)

25 1DB back squat

8 box HSPU


 

Friday 10/21


I. STRENGTH


PISTOL SQUAT

4 x 12 (6/6) - band assisted


KB SNATCH

4 x 18 (9/9)


 


II. CONDITIONING


40m 1KB overhead carry

200m run

24 1KB clean

60m 1KB overhead carry

300m run

18 1KB clean

80m 1KB overhead carry

400m run

12 1KB clean


 

Sunday 10/23


I. CONDITIONING


TEAMS OF 2


TEN ROUNDS - alternating

150m row

10 box jump

5 2DB devil's clean


400m MB run - together

 


II. FOUNDATION


TBD





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