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Friday 6.9.17

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Strict Press
(65%x3)3

Fitness Conditioning
3 Rounds:
21/15 Calorie Row
18 Wallballs (14/10)
15 KB Swings (35/25)
12 Burpees

Sport Conditioning
4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 KB Swings (50/35)
12 Burpees

Thursday 6.8.17

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Clean & Jerk
60%/2
65%/2
70%/2
75%/2

“Team Sprints”
Work/Rest with a partner…

Fitness Conditioning

3 Rounds:
200 Meter Run
400 Meter Run
200 Meter Run

Sport Conditioning

3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Wednesday 6.7.17

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Back Squat
(65%/3)3

Fitness Conditioning
21-15-9
Thrusters
Ring Rows

Sport Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Tuesday 6.6.17

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Fitness Conditioning
3RFT:
18/15 Cals Bike
21 Deadlifts
21 Box Jumps or Step Ups

Fitness Conditioning

3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20″)

Optional Stamina Conditioning (Scale with Coach)
EMOMx
Odd:  10 Wallballs (20/14)
Even: 12/9 Cal Row

Monday 6.5.17

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Power Snatch: (65%/3)3

OHS: (65%/3)3

Fitness Conditioning

30 C&J for Time

Sport Conditioning

“Grace”

30 Clean and Jerks for time 135/95

Sunday 6.4.17

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ACC 9-10am

Open Gym 10-12

Saturday 6.3.17

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Fitness Conditioning w/Partner
5 Rounds:
400 Meter Run
30 Wallballs
30 Box Jumps or Step Ups

Sport Conditioning w/Partner
“Kelly”
5 Rounds:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

Competitor Conditioning – Solo
“Kelly”
5 Rounds:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

Friday 6.2.17

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Clean & Jerk
65%/3
70%/3
75%/3
80%/3
85%/2

Fitness Conditioning
800m Run
100 Single Unders50 Slam Balls
50 Slam Balls

25 Burpees

Sport Conditioning
75/60 Cal Row
50 Power Snatches (75/55)
25 Burpees

Competitor Conditioning
75/60 Cal Assault Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees

Thursday 6.1.17

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Front Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

Fitness Conditioning
EMOMx16:
A) 12 Front Lunges
B) 12 Push-ups
C) 12 Box Step-Ups
D) 40s Plank Hold (elbows)

Conditioning
EMOMx16:
A) 12 KB Front Rack Lunges (50’s/35’s)
B) 12 Deficit Push-ups (stacking plates)
C) 12 DB Box Step-Ups (45’s/30’s)
D) 50s Plank Hold (elbows)

Wednesday 5.31.17

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Fitness Conditioning
3RFT:
400m Run
21 KB Swings
12 Ring Rows or Jumping Pull Ups

Sport Conditioning
“Helen”
3RFT:
400m Run
21 KB Swings (50/35#)
12 Pull-ups

Optional Stamina Training (Scale with Coach)
EMOMx16:
Odd: 15 Wallballs (20/14#)
Even: 6 Bar MU