Friday 12-29-17

Friday 12-29-17

Warm up

2 Rounds 

200m Row

5 Burpees

30 Double unders 

Strength-

Open gym

Conditioning 

“Tabata”

Doubles

Burpees 

T2B

Row (cal)

Sit-ups

Thursday 12-28-17

Thursday 12-28-17

Warm up

2 Rounds

30 Mountain climbers

10 Barbell good mornings

Strength

Open gym – work on your weaknesses!

Conditioning

15-15-15

Power cleans (135/95)

Ring dips 

Box jump overs (24/20)

Wednesday 12-27-17

Wednesday 12-27-17

Warm up– 

2 Rounds

30 Jumping jacks 

15 OHS

5 Burpees

Strength

Open gym

Conditioning

15 min AMRAP 

30 KBS (53/35)

5 – 1 arm ohs with KB (each arm)

5 TGU (each side)

**9am class Wed, Thurs and Friday added this week @ RP**

Tuesday 12-26-17

Tuesday 12-26-17

Warm up

500m Row 

Dynamic stretches 

Shoulder mobility

Strength/Skill

Coaches choice 

Conditioning

3 rounds

250m row

21 push-ups

12 chest to bar pull ups

Friday 12-22-17

Friday 12-22-17

Warm up

Jumping jacks

Mountain climbers 

Strength

TGU

5-5-5-5-5

4 sets Tabata sit-ups 

Conditioning

10-9-8-7-6-5-4-3-2-1

KBS (53#/35#)

T2B

Thursday 12-21-17

Thursday 12-21-17

Warm up

2 Rounds

30 Double unders

10 Air squats 

5 Burpees

Strength

Front squat deload

5-5-5-5-5

4 sets Tabata air squat

Conditioning

4 Rounds

30 double unders

20 burpees 

10 Thrusters (115#/75#)

Wednesday 12-20-17

Wednesday 12-20-17

Warm up

400m Run

Strength

Deadlift 

5-5-5-5-5 (deload)

4 sets Tabata pvc Power Snatch

Conditioning

3 Rounds

400m Run

12 power snatch (115#/75#)

6 bar MU

Tuesday 12-19-17

Tuesday 12-19-17

Warm up

4 Frames Rowling

Strength

Push Press 

5-5-5-5-5 (deload)

4 sets Tabata 1 arm DB jerk

Conditioning

50 cal row

50 push-ups 

50 box jumps

50 push jerks (95#/65#)

Partition repetitions however

Monday 12-18-17

Monday 12-18-17

Warm up

Bring Sally up 

Strength

Pendlay row 

5-5-5-5-5 (deload)

4 sets Tabata Ring rows 

Conditioning

10 min AMRAP

20 Wallballs (20#/14#)

4 Strict pull-ups (Scaling = 10 kipping pull ups)