Week of November 6th, 2011

Fierce Bad Rabbit at the EmerFit Games After-party

Monday

Strength:
Push Press 5-5-5-5-5 Find 5 RM.

Conditioning:

3 min KB Swings
Rest 1:30
2 min KB Swings
Rest 1:00
1 min KB Swings

Score equals total number of KB Swings.

Tuesday

Conditioning:

For Time:
5 Rounds

• Row 250m
• 10 Stick Jumps

rest 2 min

30-20-10 reps of

• Sandbag Ground-To-Shoulder (50/30)
• Sit Ups

Wednesday

Strength:
Deadlift 5-5-5-5-5 Find 5RM.

Conditioning:
4 Rounds for time:

• 10 One Arm DB Thrusters (35/25)
• 10 Jumping Pull Ups
• 20/20/20 Plank

Scale Up: Double KB Clean and Push Press

Thursday

Strength:
Back Squat 3-3-3-3-3 Find 3RM.

Conditioning:

21-15-9 reps of

• Row (calories)
• Push Ups
• Ball Slams

Friday

Conditioning:
20 min max rounds

• Run 400m
• 10 Double KB Swings (2-16k/12k)
• 15 Knees to Elbows
• Rest 45 sec