Friday, December 15th 2017 1. Conditioning 5 Rounds: 10 HSPU 30 DU/ 60 SU 9 Hang Squat Cleans (115/80) 2. Midline For Quality, not time: 21-18-15-12-9 Weighted Abmat Sit-Ups (25/15) Good Mornings (45/35)
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Thursday, December 14th 2017 1. Conditioning AMRAP x 18 18 Burpees 15 KB Swings (53/35) 12 Dumbbell Snatches (50/35) 9 Toes to Bar 2. Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 70% Minute 2 – 2 Reps @ 75% Minute 3 – 1 Rep @ 80% Minute
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Wednesday, December 13th 2017 1. Conditioning For Time: 80 DU/ 160 SU 50 Overhead Squats (45/35) 80 DU/ 160 SU 50 Wallballs (20/14) 80 DU/ 160 SU 50 Front Squats (45/35) 2. Core Ab Trifecta + 1 minute Plank
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Tuesday, December 12th 2017 1. Conditioning “OLAF” 5RFT 5 Squat Cleans (115/105) 25 Push-Ups 2. Skills Double Unders Choose one of the following: A. 1-2-3-4-5-4-3-2-1 B. 2-4-6-8-10-8-6-4-2 C. 5-10-15-20-25-20-15-10-5 D. 10-20-30-40-50-40-30-20-10 E. 20-40-60-80-100-80-60-40-20 OLY CLASS @ 1830 1. Front squat: work up to 72% of 1RM: 10 sets x 3 reps. 2. Back squat: work
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Monday, December 11th 2017 1. Conditioning AMRAP x 20 15 Burpees 15 Thrusters (45/35) 15 Pull-Ups 2. Core Uber Abs
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Sunday, December 10th 2017 Closed
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Saturday, December 9th 2017 1. Conditioning AMRAP 25: 55 Power Cleans (95/65) 55 Pull-Ups 55 Calorie Assault Bike 55 HSPU OLY CLASS @ 1100 1. BARSKI (HANG snatch): mid thigh only. No straps. Do not put bar down. Warm up accordingly. 50%X3, 55%x3, 60%x3, 65%x3, 70%x3x2. 2. Snatch pulls; just like the snatch. 90%x3, 95%x3,
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Friday, December 8th 2017 1. Conditioning 21 Bar Facing Burpees 21 Power Snatch (135/95) 21 Bar Facing Burpees 2. Core Ab Trifecta + 1 Minute Plank each round
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Thursday, December 7th 2017 1. Strength Overhead Squat C. 5×3 @90% A. 3×10 @70% B. 4×5 @80% D. 1RM 2. Conditioning AMRAP x 26 10 Pull-ups 15 KB swings 53/35 20 Box Jumps 24/20 OLY CLASS @ 1830 1. Front squat: 3, 2, 1, 1, 1, 1, 1 2. Snatch: work up to 75%x1, 80%x1,
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Wednesday, December 6th 2017 1. Conditioning 3 rounds: (95/65) (65/45) (45/35) 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Then… 2 rounds: (135/95) (95/65) (65/45) 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Then… 1 round: (155/105) (135/95) (95/65) 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 2. Core Uber Abs
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