Monday, January 30, 2017

Warm-Up:

300m run

3 rounds:

-10 burpees

-10 squats

-10 deck dips

Group Warm-Up:
- 4 - 30s Plank Holds (30s Rest Between)

Conditioning:

AMRAP in 7 Minutes - 
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups

Rest 3 minutes and repeat AMRAP

Thursday, January 26, 2017

Warm-up

Instructor led

-high knees

-butt kicks

-shuffle

-bear crawls

-stretch

Strength:
- Alternating DB Snatch

6 EMOM for 6 minutes

Conditioning:
3 Rounds -

- 400m Run

- 10 Goblet Squats

- 15 Knees to Elbows

Wednesday, January 25, 2017

Warm-Up:
400 m run

- 100 Double Unders or Attempts

- 1 Round:

-5 pull-ups

-10 push-ups

-15 squats

Skill

TABATA alternating

-sit-ups

-supermans

Conditioning:

4 Rounds -

- 25m Weighted Lunges (53/35)

- 20 KB Swings

- 15 Push-Ups

Monday, January 23, 2017

Warmup
300m run

3 rounds:

-10 burpees

-10 squats

-10 deck dips

Strength:

Strict Press

5 EMOM for 6 minutes

Conditioning
For Time:
21-18-15-12-9-6-3-
- Dead Lifts

- Hang Power Cleans (95/65)

- Shoulder to Overhead (95/65)