Reminder***

5:45 am class tomorrow replacing our 6 am class!!!

Strength:

Back Squat

2x4 @75%

2x3 @80%

1x2 @85%

1x1@ 90%

Conditioning:

5 Rounds for Time:

– 50 Double-Unders

– 30 OH Plate Lunge (15 each leg) 45m/25w

– 10 T2B

Saturday 12/9/16

In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

– Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

Rest 3 minutes

In teams of 2, alternate every 10 reps in order to complete as
Many reps as possible in 5 minutes of:
Pull ups

*scale weight as needed
**sub ring rows or banded pull ups

Friday 1/8/16

Warm up:

Every minute, on the minute, for 8 minutes:

Even – 8-10 Supine Ring Rows

Odd –:45 Plank Hold

Conditioning:

For Time:

21-15-9

hang power clean 95/65

thruster

Cool down:

Tabata

slsu

Wednesday 1/6/16

Strength:

Press

3-3-3-3-3

same weight across

Conditioning:

“Snatch Chief”

AMRAP in 3

3 Power Snatch (135 / 95)

6 Pushups

9 Air Squats

– rest 1 min and repeat for 5 total rounds

*Scale weight as needed

Tuesday 1/5/16

Warm up:

3x

5 hspu or wall walk

10 good morning with bar

10 superman

10 kip swings

Conditioning:

Interval 4x

200m run

5 deadlift 225/155

10 pull-up

15 box jumps

20 kb swing 53/35

Rest 1:1

Monday 1/4/16

Strength

Front Squat

OTM 7:00

3 reps 70%

Conditioning:

5 s2oh 135/95

10 Power clean

15 lateral burpees

500m row

15 lateral burpee

10 Power clean

5 s2oh

Saturday 1/2/16

Teams of 2 – AMRAP in 20

60 Calorie Row, 60 Kettlebell Swings (53/35)

50 Calorie Row, 50 Box Jumps (24/20)

40 Calorie Row, 40 Burpees

30 Calorie Row, 30 Wallballs (30/20)

20 Calorie Row, 200 Meter Run

– partners split up work as desired

– both partners run 200m together