Monday, February 6, 2017

Warm-up

-300m run

-25m burpee broad jump 

-Max time plank hold

-25m burpee broad jump

-50 Double unders or attempts

Strength

Deadlift Find 1 RM

Conditioning

Baseline

For Time:

-500m row

-40 squats

-30 sit-ups

-20 push-ups

-10 pull-ups

Rest 5 min

AMRAP in 5 min:

-20 Double Unders

-10 KBS

Thursday, February 2, 2017

Warm-UP:
300 m run
2 Rounds 
15 Sit-ups
15 Lunges
15 Dips
15 Squats

Strength:
Tabata Mountain Climbers

Conditioning:
For Time:
3 Rounds
100 m shuttle run
- 10 Burpees
- 20 Sit-ups
- 30 Walking Lunges

Wednesday, February 1, 2017

Warm-up:
300m run
2 Rounds
15 Sit-ups
15 Box jumps
15 Squats
15 Inch worm push ups


Strength: 
Ascending 8 min EMOM Strict Press 

Conditioning:
For Time:
400m Run
30 Double Unders/ 90 singles
20 Burpees
400m Run
30 Double Unders/90 singles
20 Burpees

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)