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December 29, 2017

Strength:
20 Rep Max Back Squat
(add weight if possible from last time)

Conditioning:
“Burpee Jackie”
For Time
1000m Row
50 Thrusters 45/35#
30 Burpees 

December 28, 2017

Gymnastics


Kipping Pull
3 x 5 Kip Swings every 20 sec
3 x 5 Kips every 30 sec


Then


Break into teams or partners and work kipping pull ups/butterfly pull ups/kipping C2B/or butterfly C2B. Partners help to watch and coach those with you when not working.

Conditioning:


7 RFT
10...

December 26, 2017

Strength (25 mins) 


C&J – Build to a heavy single

Conditioning


10 min AMRAP
Power Clean & Push Jerk @ 75% of heavy single

**Cardio Option:
10 min AMRAP
10 Cal Bike
15 V-UP 

December 26, 2017

Only 12:30 and 4:30 classes!

20 min AMRAP


5 Weighted Burpee (Sandbag, DB, Plate. Athlete choose weight. Burpee with a ground to overhead with weighted object)
10 Box Jump
15 T2B