Saturday 1/10/16

** 9:30 class ONLY tomorrow

Teams of 2:

6 rounds for time:

24 air squats

24 sit up

24 walking lunge steps

run 200m

Split work evenly. Each person will complete all work in each round. One person working at a time!

Friday 1/29/16

Warm up:

1000m partner row

Strength

Push Press

4-4-4-4

add weight each set

Conditioning:

AMRAP 10:00

5 Power snatch 135/95

10 hand release push up

15 kb swing 53/35

*Scale weight as needed

Thursday 1/28/16

Warm up:

10 good mornings with bar

10 deadlifts with bar

10 bird dogs (5/5)

Strength:

Deadlift

10-8-6-4-2

add weight each set

Conditioning:

For Time (15 Minute Cap)

30 wall ball 20/14

30 Power clean 95/65

30 wall ball

20 Power clean 135/95

30 wall ball

10 Power clean 185/135

** Scale weights as needed

Wednesday 1/27/16

Warm up:

Shoulder Mobility

Strength:

10;00 to find 2 rep max Press

Conditioning:

AMRAP 6:00

1 muscle up (sub 5 pull up)

5 Push jerk 135/95

*Rest 2:00

AMRAP 6:00

5 HSPU

5 T2B

Tuesday 1/26/16

Warm up:

3 rounds

3 strict pull ups

5 kb swings

6 kipping pullups

5 kb swings

OTM 20:00

even: 1 power snatch + 2 hang snatch

odd: 5-10 slsu

Conditioning:

500m row

rest 1:00

400m row

rest :45

300m row

rest :30

200m row

rest :15

100m row

Monday1/25/16

Warm up:

3 rounds

10 wall ball

20 double unders

Strength:

Back Squat

4x6 70-75%

Conditioning:

For Time:

400m run/row

30 deadlifts 185/135

30 box jumps 24"/20"

30 burpee

400 m run/row

Sunday 1/24/16

No Open gym tomorrow

Olympic lifting will begin at 6pm.