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December 31, 2017

 

Monday 010118

 

!!Happy New Year!!

Two Classes today 8:30AM and 5:00PM 

 

Barbell 

Build to a Heavy Squat Clean Complex

3 Position - High Hang+Hang+Floor

 

Conditioning

3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

 

Tuesday 010218

 

Midline

1 min Plank

10 Evil Wheels

20 Supermans

 

Conditioning

For Time:
30-25-20-15-10
Box Jump Over (24/20)
KB Swings (53/35)
AbMat Sit Ups

 

Wednesday 010318

 

Barbell

Build to a Heavy 

2 Rep Hang Clean

 

Conditioning

5 Rounds:
12 Deadlifts (155/105) 
9 Hang Power Cleans (155/105) 
6 Push Jerks (155/105)

 

Thursday 010418

 

Mobilize

Hip and Shoulder Drills

Squat Therapy

 

Conditioning

27-21-15-9
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20) 
Push Presses (75/55)
Calorie Row

 

 

Friday 010518

Front Squat

5X3

 

Conditioning

30-25-20-15-10
Calorie Row/Bike
Russian Kettlebell Swings (70/53)
10 Meter Shuttle Sprints

 

Cones Split 10m apart and each time you touch beyond the cones is a rep!

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