Wednesday 2-28-18

Wednesday 2-28-18

Strength

Core circuit 

Conditioning

Buy in: 50 sit-ups 

21-15-9

Knees to Elbow

Box jumps

Cash out: 50 sit-ups

Tuesday 2-27-18

Tuesday 2-27-18

Strength

Bench press

5-5-5-5-5

Rear Delt fly

8-8-8

Conditioning

15 min AMRAP

35 doubles

15 push-ups 

5 hang power cleans (135#/95#)

Monday 2-26-2018

Monday 2-26-2018

Warm up

400m run

10 OHS

Shoulder Mobilty

Dynamic Stretches

 Strength

Deadlift

5-5-5-5-5

DB hammer curl

8-8-8

Metcon

“Helen”

3 rounds

400m run

21 KBs (53#/35#)

12 pull-ups

Friday 2-23-18

Friday 2-23-18

Strength

Core circuit 

Conditioning

3 rounds

400m run

15 knees to elbow

10 med ball clean- wallballs (20#/14#)

Thursday 2-22-18

Thursday 2-22-18

Strength

10 EMOM

Even: 5 floor press

Odd: 8 DB floor fly

Conditioning

50-40-30-20-10 double unders

25-20-15-10-5 push-ups

Wednesday 2-21-18

Wednesday 2-21-18

Strength

10 EMOM

Even: 5 snatch grip deadlifts (95#/65#)

Odd: 5 underhand grip pendlay rows 

Conditioning

21-5-9

Burpees 

C2B Pull-ups

Tuesday 2-20-18

Tuesday 2-20-18

Strength

10 min EMOM

Even: 10 DB strict press

Odd: 5 DB burpee-clean and jerks

Conditioning

10 min ascending ladder

1 HSPU

1 KBS

2 HSPU

2 KBS

3 …

3 …

Monday 2-19-18

Monday 2-19-18

Strength

10 min EMOM

Even: 15 jump squats

Odd: 15 lunges 

Conditoning

12 min AMRAPP

Buy-in: 1000m row

10 front squats (135#/95#)

10 box jumps (24/20)

** There will be 9 am open gym tomorrow at RP, NO 4 pm class

Friday 2-16-18

Friday 2-16-18

Strength

15 mins find 1rm back squat

Conditioning

12 mins

45 seconds on/ 15seconds rest

Even: double unders

Odd: wallballs (20/14)

Scored for total reps

Thursday 2-15–8

Thursday 2-15–8

Strength

15 mins to find 1rm push jerk

Conditioning

FGB style

Calorie row

Box jumps (24/20)

KBS (53/35)

Push press (95/65)

Push-ups