Sunday, January 24, 2016
9:30 & 10:45 Classes only today
Strength
Squat
Conditioning
For time:
Row 1,000m
-THEN-
5 Rounds of:
25 Pull ups
7 Push jerks (135#/95#)
Thursday, January 21, 2016
For time:
50-40-30-20-10 reps of:
Double unders
Sit ups
*Rest 5 minutes*
-THEN-
27-21-15-9 reps of:
Overhead squat (95#/65#)
Box jump overs (24″/20″)
Wednesday, January 20, 2016
Strength
Squat
Conditioning
For time:
Run 400m
15 Power cleans (135#/95#)
30 Toes to bar
45 Wall ball (20#/14#)
90 Double unders
Run 400m
Tuesday, January 19, 2016
5 Rounds for time of:
5 Deadlift (275#/185#)
10 Burpees
*Rest 5 minutes*
-THEN-
50 Chest to bar pull ups
Sunday, January 17, 2016
Skill
Snatch Balance
Strength
Squat
Conditioning
For time:
300m Row
12 Hang power snatch (115#/75#)
9 Front rack lunges (115#/75#)
200m Row
9 Hang power snatch (115#/75#)
6 Front rack lunges (115#/75#)
100m Row
6 Hang power snatch (115#/75#)
3 Front rack lunges (115#/75#)
Saturday, January 16, 2016
Free consultations and chair massages today from 8:00 to 12:00.
With a partner for time:
50 Sit ups (each)
100 KB swings (70#/55#)
50 Box jumps (30″/24″)
100 KB swings (70#/55#)
50 Sit ups (each)
