December 2016

Teams of 2 (Partner Holds Plank OR Squat while other works) 50 SDHP (65/55) 50 OHS 50 Front rack Lunges 50 Shoulder 2 Overhead 50 Thruster

Strength: Back Squat 7×4@88% Conditioning: Row (resting 30sec in between efforts) 100m 200m 500m 800m 500m 200m 100m

Strength: Bench Press 5×5@80% Conditioning: Weakness EMOMx20 (athlete choice)

Strength: Back Squat 5×5@80% Conditioning: 21-15-9 15-12-9 12-9-6 Toes To Bar Double Unders

Strength: Bench Press 3×12@ 75%   Conditioning: EMOMx18 Min 1: 18 KB swings 53/35 Min 2: 1 rope climb Min 3: 18/15 Cal Row  

New Strength Cycle Begins Today! Strength: Back squat 3×12 @75% Conditioning: 185/125 3 Deadlifts 3 Power Cleans 3 Push Press Rest 1 min then 2,2,2, Rest 1,1,1 Accessory: GHR 3×12 (banded)

Normal Class hours today A. Front Squat build to heavy 3 + 2×3 @90% B. 21-15-9 Front squats 135/95 Box jumps 24/20

6am,Noon, and 5pm classes only today! 12 days of christmas 1 OHS 2 snatches 3 push-press 4 front squats 5 cleans 6 deadlifts 7 pull-ups 8 sit-ups or GHD 9 burpees 10 v-ups 11 back squats 12 thrusters Barbell 135/95

5 rounds 10 TTB 30 double unders 3 squat cleans 185/130 rest 2:00 between rounds

Holiday hours: Friday 12/23 6am,12pm,& 5pm ONLY! Christmas Eve: normal classes 8&9am Monday 12/26: Normal classes A. Deadlift work up to heavy 5 + 2×5 @90% B. For time 30-20-10 sit-ups push-ups