Thursday 7/13/17

Tabata Bike/Row,  Iron Cross, Scorpion, 10 Ring Rows, 10 Squat Therapy,  10 T & Y’s,  Shoulder Circles, PVC’s, Burgener warm-up

Conditioning

For Time:

20 Cal Row

20 Box Jump Overs (24/20")

20 Power Snatch (75/55)

20 TTB

20 Power Snatch (75/55)

20 Box Jump Overs (24/20")

20 Cal Row

Barbell Conditioning

EMOMx6:

Minutes 1-3: 3 Snatches (165/115)  * Pick a weight that you can catch in the squat

Minutes 4-6: 5 Clean & Jerks (165/115)

Friday 7/7/17

25 JJ, 25 JJ, Straddle,  10 Gate Jumps,  10 Split Jumps, Lizard,  Shoulder Stability (3 x 20ft KB walk) (3 x 10 scap push-ups) Skill:

EMOM:  8

Odd:   :20 L Sit

Even:  :30 KBS 70/53#

Conditioning

AMRAP 4:00:

400m Run

15 Burpees Over Bar

Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:

400m Run,

10 Burpees Over Bar

Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00: (extra if we have time)

400m Run

5 Burpees Over Bar

Max Power Cleans (185/135

Monday 7/3/17

NO CLASS ON THE 4TH!!!  HAVE A SAFE 4TH OF JULY

Warm-up:

25 JJ, 25 JJ, Straddle,  10 Gate Jumps,  10 Split Jumps, Lizard,  Shoulder Stability (3 x 20ft KB walk) (3 x 10 scap push-ups), Clean Progression

3 Rounds:

5 strict pull-ups

5 Negative HSPU

10 Bent over rows

 Strength:

Barbell Cycling

5 Rounds, NOT for time:

5 Power Cleans, 185/125

5 Front Squats, 185/125

* Scaled, choose a moderate to heavy weight