Thursday 1/5/17
Strength: Bench Press 5×5@85% Conditioning: Goat/weakness EMOM x20 Gymnastics: Accumulate 3 min of Handstand holds or walks Olympic Lifting: 5×3 hang power clean (60%-70%)
January 2017
Wednesday 1/4/17 – Strength Cycle Week 2
Strength: Back Squat 5×5@ 85% AFAP 50 V-Ups 50 Box Jumps 24/20 50 cals on bike 50 DU/100 Singles (Any order you want. For example, perform 10 V-ups, 10 Box jumps, 10 cals, and so on. Be creative with how you break up your sets, think about your strengthens and weaknesses. For those of …
Tuesday 1/3/17 – Strength Cycle Week 2
Week 2 of our Strength Cycle is underway! To maximize your recovery, I highly recommend looking into RomWod videos. This is a subscription series and you receive a new video everyday of prolonged stretches. https://romwod.com/ Strength: Bench Press 3×12@ 77% Conditioning: 1 Time through – 1 min max work/ :30 rest Wall Balls 30/20 Burpees …
Monday 1/2/17
Happy New Years Everyone! Noon and 5pm classes only today Strength: Back Squat 3×12@ 77% Conditioning: Row 400m 21 Dumbell Thruster (30/20) 400m row 15 DB Thruster 400m row 9 DB Thruster 400m row Accessory: 3×12 GHR Weightlifting: 11 minutes to build to heavy snatch
