Friday
1/1/16
Happy New Year!!!
Looking forward to a great year with the SPT community!

Thursday 12/31/15

***OPEN GYM 9-11

"Angie"

100 Pull-up

100Push-up

100 sit up

100 air squat

Partner style or individual. If you choose partner style, you can break up reps however you want. Each partner will do all reps. Move onto next exercise after each partner does their 100 reps.

Wednesday 12/30/15

Strength/Skill

every :90 for 5 sets

2 power snatch + 2 ohs

Conditioning

For Time:

30 Power Snatch 95m/65w

30 Power Clean and jerk

30 Thrusters

Tuesday 12/29/15

Warm Up:

300m run

30 double under

200m run

20 double under

100m run

10 double under

Strength:

Press 3x5

same weight across

Conditioning:

7 Rounds

work :40/rest:20

Station 1: max calorie row

Station 2: burpee

Station 3: kb swing

Monday 12/28/15

Strength:

Back Squat:

2 sets of 5@ 75%

1 X5 @ 80@

2X3@ 85%

Conditioning:

3 RFT

10 Power Clean 135/95

10 pull up

10 front squat 

10 Pull up

Wednesday 12/23/15

Warm Up:

4 rounds

5 push up

10 sit up

15 air squat

Conditioning:

AMRAP 6:00

6 pull-ups

12 sdhp 95/65

20 double unders

Rest 3:00

AMRAP 6:00

3 Burpee

6 DB snatch

9 Wall Ball

Tuesday 12/22/15

Skill Work:

Goat work 12:00

Even: Goat 1

Odd: Goat 2

Conditioning:

“Jack” – 20 Minute AMRAP:

10 push press (115/75)

10 KB Swings (55/35)

10 box jumps (24/20)