Thursday, January 11, 2018
Perform 5 rounds of the following:
• Max KB snatch (right arm) in 1 minute
Rest 30 seconds
• Max KB snatch (leftt arm) in 1 minute
Rest 30 seconds
• Max Burpee box jump overs in 1 minute
Rest 30 seconds
Wednesday, January 10, 2018
Strength
Squat
Conditioning
For time:
36 Pull ups
25 Wall ball (20#/14#)
18 Chest to bar pull ups
25 Wall ball (20#/14#)
9 Bar muscle ups
25 Wall ball (20#/14#)
Saturday, January 6, 2018
For time:
100 Double unders
30 Deadlift (155#/105#)
100 Double unders
30 Hang power cleans (155#/105#)
100 Double unders
30 Push jerk (155#/105#)
♦ compare to 9/2/17 ♦
All evening classes are cancelled tonight.
Thursday, January 4, 2018
4 Rounds for time of:
20 Alternating one arm KB swings (53#/35#)
20 Front rack lunges (53#/35#)
20 Alternating one arm KB swings (53#/35#)
20 Front rack lunges (53#/35#)
20 Box jumps (24″/20″)
Rest 3 minutes
Wednesday, January 3, 2018
Strength
Back squat
Conditioning
As many burpees as possible in 10 minutes.
Every minute on the minute perform 2 muscle ups
