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Thursday 5.4.17

Skill Work – Pick one or two of the following to work on: Pistols – HSPU’s- L-Sit – Ring Dips – Stationary Dips – GHD …

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Wednesday 5.3.17

Strength Day! Front Squat – Heavy Single High Hang Squat Clean – Heavy Single Squat Clean – Heavy Single

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Tuesday 5.2.17

Work up to a heavy single for the day (15 min) Power Snatch + OHS Fitness Conditioning AMRAP 4: 18 Power Snatch 18 Burpee Max …

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Monday 5.1.17

Fitness Conditioning 2 RFT: 200m Run 26 Hand Release Push-ups 200m Run 26 KBS 200m Run 26 Ab Mat Sit ups 200m Run 26 Deadlifts 115/80 200m …

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Sunday 4.30.17

ACC 9-10am Open Gym 10-12pm

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Saturday 4.29.17

Fitness Conditioning w/Partner For time: 30 Burpees 200m Run (together) 15 Power Snatch 400m Run 15 Power Snatch 200m Run 30 Burpees Sport Conditioning w/Partner …

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Friday 4.28.17

Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 Fitness Conditioning 3 Rounds: 18/15 Calorie Row 18 Thrusters 45/35 15 Ring Rows Sport Conditioning 4 Rounds: 21/18 Calorie Bike …

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Thursday 4.27.17

Class divides into even teams: AMRAP 20: 50m Prowler Push (95/45#) 100m Sandbag Run (50/25) 200m Run *Athletes move through in order. As soon as …

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Wednesday 4.26.17

Back Squat 60%/4 65%/4 70%/4 75%/4 80%/4 Fitness Conditioning 3 Rounds: 12 Power Cleans 12 Pull-ups or Ring Rows 12 Jerks 12 K2E or Knee …

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Tuesday 4.25.17

Power Snatch + OHS 60%/2+3 65%/2+3 70%/2+3 75%/2+3 Conditioning 3RFT: 500m Row 400m Run Rest 3:00 between rounds

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