Strength, ShedKickers & CFE for Week of 110718

Warm-up & Cool-down suggestions posted in the shed.

Strength for Week of 110718: 3, 3, 3, 3
strict press
back squat

ShedKickers for Week of 110718

SK1_
For time:
21-15-9
ohs – 135/95
burpee box jumps – 30″/24″ (full foot on box, full hip extension w/feet on the box)
t2b

SK2_
4 rounds for time of:
5 front squats – 185/115
6 muscle-ups (14 ctb pull-ups/14 ring dips)
7 thrusters – 135/95
8 hspu

SK3_
3 rounds for time of:
10 pistols, alternating legs (sit-up to stand-up format)
10 squat snatch – 125/85
100 double unders

 

CFE:

3 rounds:

C2: :20 sprints

Run: 100m sprints

Recovery: :60, :50, :40, :30, :20, :10

 

Record:

C2: total m of all 18 intervals

Run: total run time of all 18 intervals