12/30/16

Skill BWM/Make-Up Lift Conditioning For total Distance Covered: 1 Min Row/Bike/Ski… :30 Rest 2 Min Row/Bike/Ski… :60 Rest 3 Min :1:30 Rest 4 Min 2:00 Rest 5 Min Row/Bike/Ski…

12/29/16

Strength 2,2,2,2,2 Push Press Between Warm-Up Sets: 1 x 10 Hip Bridge 1 x 10 Single Leg Hip Bridge 1 x 10 Bird Dog (5/leg) Conditioning 12 MIN AMRAP 10 Push-ups 15 V-ups 20 M Walking Lunge

12/28/16

Strength 12 MIN Turkish Get Up EMOM Conditioning 5 Deadlift 5 Box Jumps 10 Deadlift 10 Box Jumps 15 Deadlift 15 Box Jumps

Tuesday 12/27/16

Strength 2,2,2,2,2 Squat Clean Between Warm-Up Sets: 3 x 5 Dips Conditioning 3 Rounds 2:00 MIN ME Stations, Rest :30 between stations. -Double Under -KBS -Bike -Ball Slams

Friday 12/23/16

12 Days of Christmas 1 Stair Run 2 Pull ups 3 Squat Cleans 135/95 4 Jerks 135/95 5 Burpees over bar 6 Weighted Sit ups 7 Kettlebell Swings 8 Ball Slams 9 Deadlifts 135/95 10 Push ups 11 Toes to Bar 12 Cals Ski

Thursday 12/22/16

*Regular Class Schedule Tomorrow *No Classes on Saturday Strength BWM/Make-Up Lift Conditioning 3 Rounds 15/10 Cal Row 12 Goblet Squats 9 Weighted Step-Ups (with KB in GOB Squat Hold)

Wednesday 12/21/16

Strength 2,2,2,2,2 Press Between warm-up sets: 3 x 12 Hips Extensions/Good Mornings/Superman/Hip Bridge Conditioning 10-1 Burpees 2-20 Sit-ups

Tuesday 12/20/16

Skill Partner 1: CrossOver Symmetry Partner 2: Lat and Tspine Mobilization Conditioning 1-10-1-20-1-30 Bench

Monday 12/19/16

**No Classes this Saturday *9 am only on Monday the 26th Strength 2,2,2,2,2 Front Squat Between Warm-up Sets: 3 x 10 Pulls (Ring row/Vertical Ring Row/Pull-Up/c2B/MU Progression/MU bar/ring) Conditioning 10 MIN AMRAP 7 OHS 14 K2E 21 KBS

Friday 12/16/16

Skill BWM/Make-Up Lift Conditioning 21 MIN EMOM 1. 8 Back Squats 2. 12/8 Cal Ski 3. 12 Burpees

Thursday 12/15/16

Strength 5 x 3 Jerk Between Warm-Up Sets: 3 x 10 Hip Extensions/Back Extensions/Good Morning (Bar or Band)/Superman Holds Conditioning 1-10 Pull-Ups Wall-Balls Rest 2 Min Accumulate 3 MIN Plank Hold And a 2 Min Chin Over Bar hold

Wednesday 12/14/16

SKill 10 Min EMOM 2-5/Arm KB Snatch (Odd) 10-20 DU Practice (Even) Conditioning For Time: 50,40,30,20,10 Double Unders KB Swings Lunges (L+R=2)

Tuesday 12/13/16

Strength 5 x 3 Thruster Between Warm-up Sets: 3 x 10 Bentover Row Conditioning 500/400m row -then- 3 Rounds: -15 push ups -10 toes to bar -then- 500/400m row -then- 3 Rounds: -15 push ups -10 toes to bar -then- 500/400m row

Monday 12/12/16

Strength 4 Rounds :30 Dead-bug (alternating legs) Rest :10 :30 Plank to Push-up Rest :10 :30 Superman (with movement up and down) Conditioning 20 MIN EMOM :15 All out Bike Sprint

Friday 12/9/16

Strength 10 MIN EMOM 1 Hang Power Snatch + 2 OHS Conditioning For Mental Toughness… The goal is that all movements are unbroken or as few sets as possible 50 WB Rest 1 Min 50 DU Rest 1 50 Ball Slams Rest 1 25 WB Rest :30 25 DU Rest :30 25 Ball Slams

Thursday 12/8/16

Strength BWM/Make-Up Lift Conditioning 3 Rounds Ski/Row 500 12 BW Deadlifts 21 Box Jumps

Wednesday 12/7/16

Strength 5 x 3 Push Press (from a rack) Between Warm up sets, 3 x.... 1 x 10 Hip Bridge 1 x 10 Single Leg Hip Bridge 1 x 10 Bird Dog (5/leg) Conditioning 3 ROUNDS With a partner: 1 Partner Holds/1 Works, then switch positions. :50 ME KB Swings :50 Bottom of Squat Hold :50 ME Toes to Bar :50 Plank Hold :50 Goblet Squats :50 Bar Hang :10 to rotate

Tuesday 12/6/16

Skill With a partner: 12 Minutes ME Superman Plank ME Knees up Hold Partners will switch positions as needed. Conditioning 10 Min EMOM 10 Hang Power Cleans (ODD) 10-15 Push-ups (EVEN) Rest 3 Min 10 Min EMOM 16/12 Cal Bike (ODD) 8-12 Pull-Ups (EVEN)

Monday 12/5/16

Strength 5 x 3 Front Squat Between Warm-Up Sets: 3 x 5 Dips (Ring, Static, Bench, Parallete, Box, ) Conditioning Every 3 Minutes, for 5 Rounds 250/200 M Row 10 Burpees

Friday 12/2/16

Skill Body Weight Mastery/Make-Up Lift Conditioning MR Bench Press Test 10 Minutes as many reps as possible of Bench Press. The goal is to use about 90% of your 1RM aka something HEAVY. Have a spotter! You should get 10 REPS…not many more, not many less. Once both partners have gone… 50 SYNCRO burpees for time… I bet you will move faster with a partner.

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New Castle, CO 81647

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