Tuesday, August 14th 2018

1. Conditioning
“Lead Foot”
27/21 Calorie Row
27 Burpees (21)
27 Chest to Bar Pull-ups (21)
Rest 4 minutes
21/15 Calorie Row
21 Burpees (15)
21 Toes to Bar (15)
Rest 4 minutes
15/9 Calorie Row (9)
15 Burpees (9)
15 Pull-ups

Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. While some may finish full rounds and others may not, we want to choose rep numbers and movements that allow athletes to get to the gymnastic movement on each round. Bringing the reps down to 21-15-9, for example, would be an option. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements. The burpees are traditional burpees and only require a small clap overhead and some air under the feet. If short on rowers, stagger on opposite 4-minute intervals.

OLY Class @ 7pm
1. Snatch: Work up to 70-80% and hit for 3 singles.
2. Clean and jerk: Work up to 70-80% and hit for 2 singles.
3. Front Squat: Work up to a heavy single for the day in 5 sets or less
4. Back and Abs of choice