Friday 2/24/17
Strength: Speed Day 8 x 3 Box Squats at 70% Conditioning: 10 Dumbbell Snatches 15 Burpee Box Jump Overs 20 Dumbbell Snatches 15 Burpee...
Thursday 2/23/17
Strength: Strict Press 3 x 2-3 reps 3 Rounds between warm up sets 10 Banded Lat Pull Downs 10 Bent Over Reverse Flies Conditioning: 7...
Wednesday Class 2/22/17
Strength: Core Work 3 Rounds (Not For Time): -10-15 Toes to Bar -:45-:60 Plank -10/side Plank to K2E Conditioning: 60 Bar Over Burpees...
Tuesday 2/21/17
Strength: 3 x 2-3 Box Squats (Narrow stance, no pause) Between Sets: -10 Banded GM -7/side Prayer Hold Lateral Step ups Conditioning: 5...
Monday Class 2/20/17
Skill: 12 min EMOM (alternating) -10 Power Snatches 75/55 -30 Double Unders Conditioning: 5 Deadlifts 4 Power Cleans 3 Front Squats 2...
Friday 2/17/17
Strength: Speed Day 8 x 3 Box Squats @ 65% Conditioning: With a Partner 3 min of... -Bike -Ski -Sled -Row -Shuttle Run *Rest 1 minute...
Thursday 2/16/17
Strength: Close Grip Bench Press 3 x 2-3 reps Between Warm Up Sets 3 Rounds 10 each Partner Pull Overs 7 SA Seated Press/side...
Wednesday 2/15/17
Strength: Skill Day 20 minutes ME Farmer’s Carry :90 Rest ME Bar Hang :90 Rest ME Pinch Plate Hold :90 Rest Conditioning: Tabata 1.Ball...
Tuesday 2/14/17
Strength: Sumo Deadlift 3 x 2-3 reps Between Warm Up Sets: 3 Rounds 1 lap HEAVY sled Push 8/side Banded Reverse Lunge Conditioning: As...
Monday 2/13/17
Skill: 12 min alternating EMOM ODD: 3 Hang Cleans (Goal is to maintain speed) EVEN: 20-30 lateral bar jumps Conditioning: 15 min. AMRAP 5...
