Friday
10.5.18

Strength
Sumo deadlift
3 Reps every :90
Start with a moderate weight and build throughout the EMOM. Focus on form practicing and getting comfortable with a new movement.

In partners:
Complete "Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
*1 Partner works at a time
(18 Minute Time Cap)

Thursday
10.4.18

Warm-up
"Smack" Game- https://www.youtube.com/watch?v=4-ZraI7u8vo

Strength
1 1/4 Front squat
4x3

15 minute segment. Focus needs to be on driving through the quads and standing up fast. No prescribed percentages, just weights that let you practice the movement and focus on your tempo.

Conditioning
14 Minutes, ascending the ladder. 1-2-3-4-5...
DB Cluster
Burpee Box Jump

Level 3- 50/35, 30/24" box
Level 2- 35/25, 24/20"
Level 1- A weight that lets you cycle the clusters through at least 5 reps, and a moderately challenging box height for the burpee box jump.

Wednesday
10.3.18

Strength
Bench press 5x5
Starting moderate and building in weight, substitute floor press if needed

Conditioning
3 Rounds:
400M Run
15 T2B
15 Overhead Squats

L3- 95/65
L2- 75/55
L1- A weight that lets you push for a fast unbroken set, but gets challenging in later rounds.

Tuesday
10.2.18

Skill/Power
8 Minutes Agility Ladder Drills
Then,
8 Minutes Seated box jumps (Sets of 3)

4 Rounds for Time: (20 Minute Time Cap)
20 Unbroken Wall-Balls
20 Unbroken KB Swings

You select your weights! Must be something that allows you to go unbroken, but it should be challenge towards the end. *Any time you break a movement before the set of 20, the ENTIRE class does 20 mountain climbers. Be Honest!

Monday
10.1.18

Warm-up
Hungry hungry hippos with medicine balls

Strength/Power
Clean, 7 Rounds:
2 reps every 90 seconds
Pick a weight that allows you to practice the mechanics and form of the movement.

Conditioning
12 Minute AMRAP "DT"
12 Deadlifts
9 Hang Power Clean
6 Push-Jerks

Pick a weight that allows you to cycle the barbell unbroken on the hang power clean and push jerk for at least 1 round.