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Wednesday 9.27.17

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Power Snatch 
(70%/2)3

Fitness Conditioning
AMRAP 8:
10 K2E or Hanging knee raises
10 Burpees

Sport Conditioning
AMRAP 8:
10 Toes to Bar
10 Burpees

Tuesday 9.26.17

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Gymnastics Conditioning
15 Strict/Kipping/Progression HSPU
rest as needed
12 Strict/Kipping/Progression HSPU
rest as needed
9 Strict/Kipping/Progression HSPU
rest as needed
6 Strict/Kipping/Progression HSPU

Fitness Conditioning 
For Time:
80 Double Unders
80 Air Squats
800 Meter Run
200 Meter Sandbag Run (50/35)
40 Kettlebell Swings (50/35)
40/30 Cal on Rower

Sport Conditioning 
For Time:
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Sandbag Run (50/35)
40 Kettlebell Swings (70/50)
30/20 Calorie Assault Bike

Monday 9.25.17

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Back Squat
(75%/5)5

Fitness Conditioning 
4 Rounds:
30/21 Calorie Row
200 Meter Run

Sport Conditioning 
5 Rounds:
30/21 Calorie Bike
200 Meter SandBag Run 50/25

Sunday 9.24.17

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ACC Only 9-10am

Open Gym 10-12pm

Saturday 9.23.17

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Today you will have an option:

Conditioning 
AMRAP 9:
9 Kettlebell Swings (50/35)
9 Burpees
9 Kettlebell Swings (50/35)
9 Box Jumps (24/20)

-OR-

A Suprise WOD 🙂

Friday 9.22.17

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Clean & Jerk
60%/2
70%/2
75%/2
80%/2
85%/1

Fitness Conditioning 
For Time:
21-15-9
Snatch (75/55)
Pull-ups or RIng Rows

Sport Conditioning 
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Thursday 9.21.17

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Snatch
60%/2
70%/2
75%/2
80%/2
85%/1

Fitness Conditioning 
Teams of 2:
Row 2k
1 Mile Run
Row 2k

Sport Conditioning 
Teams of 2:
Row 2k
1 Mile Sandbag Run (50/35)
Row 2k

 

Wednesday 9.20.17

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Push Press
(75%/5)2
(80%/3)2

 

Fitness Conditioning
AMRAP 5:
50 Wall Ball (14/10) Buy-In
12 Deadlifts (135/95)
12 Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (155/105)
9 Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (185/135)
6 Burpees

Sport Conditioning
AMRAP 5:
50 Wall Ball (20/14) Buy-In
12 Deadlifts (155/105)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (185/135)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (225/155)
6 Bar Facing Burpees

Competitor Conditioning *max DL must be at least 400/275
AMRAP 5:
50 Wall Ball (20/14) Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Tuesday 9.19.17

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Gymnastics Conditioning
Practice T2B with Coach

If you have fantastic Toes to Bar, acumulate 30-48 HSPU

Fitness Conditioning 
Every 3:00 for 7 Rounds:
200 Meter Run
12 K2E or Hanging Knee Raise

Sport Conditioning 
Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar

Monday 9.18.17

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Fitness Conditioning 
Teams of 3:
AMRAP 25:
150/100 Calorie Row, 100 Power Cleans (95/65)
150/100 Calorie Row, 80 S2OH (95/65)
150/100 Calorie Row, 60 Front Squats (95/65)
150/100 Calorie Row, 40 Clusters (95/65)

Sport Conditioning 
Teams of 3:
AMRAP 25:
150/100 Calorie Bike, 100 Power Cleans (115/80)
150/100 Calorie Bike, 80 Push Jerks (115/80)
150/100 Calorie Bike, 60 Front Squats (115/80)
150/100 Calorie Bike, 40 Clusters (115/80)

Competitor Conditioning 
Teams of 3:
AMRAP 25:
150/100 Calorie Bike, 100 Power Cleans (135/95)
150/100 Calorie Bike, 80 Push Jerks (135/95)
150/100 Calorie Bike, 60 Front Squats (135/95)
150/100 Calorie Bike, 40 Clusters (135/95)