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...
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...
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...
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...
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)...
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...
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...
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...
