Wednesday 6.26.19

Wednesday
6.26.19

Strength Circuit
3 Rounds of :30 work, :15 rest (each side)
Single leg RDL
Single arm DB row
Side plank with hip drop

Conditioning
5 rounds: (14 Minute Cap)
12 Overhead Squats
12 Burpee Box Jumps

L3- 105/75, 24/20
L2- 75/55, 24/20
L1- A weight that allows for at least 2 sets of unbroken OH Squats

Tuesday 6.25.19

Tuesday
6.25.19

Strength
Low Hang Clean and Jerk
5x2
Focus on keeping the shoulder over the bar and lats engaged, no percentages, this should be a technique focus. Low hang= 2 inches below the knee.
2 cleans followed by 2 jerks each set.

Conditioning
"Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Must be done in order, unpartitioned. Scale reps and exercises as needed

SUMMER READY CLASS

5 sets:
20 V-Ups
20 Side to side anchored sit-ups

4 rounds:
8 tempo lunges each side (no step back together) 3 seconds up 3 seconds down with DB
8 jumping goblet lunge with DB
:30 each leg static lunge hold with DB

All should be done back to back to back, then rest after all 3 are completed.

In Partners:
7 Min AMRAP:
Max bike Cal's
partner holds plank while other bikes. Switch as needed.

Friday 6.21.19

Friday
6.21.19

Strength
Snatch Balance 4x3
Pause 3 seconds in the bottom on the final rep of each set. Use weights that allow for a focus on form. Build up by feel.

In Partners, 1 partner works, other partner rests until work is completed (20 Minute cap)
2K Row or 4K Bike
125 Wall-Balls
90 Burpees

Thursday 6.20.19

Thursday
6.20.19

Strength
Pause Low Hang Snatch 5x2
Focus on keeping the shoulder over the bar and lats engaged, no percentages, this should be a technique focus. Low hang= 2 inches below the knee.

Conditioning
3 rounds: (18 Minute cap)
400M Run
30 Box Jump Overs
15 Front Squat

L3- 135/95
L2- 95/65
L1- A weight that allows for at least the first round of squats unbroken.

SUMMER READY CLASS
5 sets:
10 Heavy deficit DB reverse Lunges (alternating legs) front foot stands on 45# plate back foot steps back off plate
:45 wall sit
10 Goblet squats, heavy with 4 second down 4 second up tempo

4 sets:
10 bradford press
10 Db lateral raises
10 DB front raises

10 Minute AMRAP:
200M Run
9 Box Jumps, increase reps by 3 every set of box jumps