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010818-011218

January 6, 2018

 

Monday 010818

Barbell EMOM6

3 Clean and Jerks 70-75% 

 

Conditioning

50-40-30-20-10
Wall Balls (20/14)
-Rest 1 min b/t sets-
 Goal here is 1 to 2 sets, scale weight if needed

 

Midline 2 Rounds

1 Min plank

10 Evil Wheels

20 Supermans

 

 

Tuesday 010918


Barbell

5X3 OHS

 

AMRAP 15 

15 Air Squats
15 Push Ups

15 AbMat Sit Ups
15 Ring Rows

 

Wednesday 011018

 

Conditioning

AMRAP 16

Every 2 mins (8 rds)
10 Thrusters (95/65)
10 Bar Facing Burpees

 

*Before the MetCon we will practice and scale accordingly so you can get the first 3 rounds (at least) in the 2 min time frame!

 

Thursday  011118

 

Strength

Front Squat

5X5

 

AMRAP 10: Row for Meters
On the 1:00… 1 Box Jump Over (24/20)
On the 2:00… 2 Box Jump Overs (24/20)
On the 3:00… 3 Box Jump Overs (24/20)
On the 4:00… 4 Box Jump Overs (24/20)
On the 5:00… 5 Box Jump Overs (24/20)
On the 6:00… 6 Box Jump Overs (24/20)
On the 7:00… 7 Box Jump Overs (24/20)
On the 8:00… 8 Box Jump Overs (24/20)
On the 9:00… 9 Box Jump Overs (24/20)

*Athlete starts on the rower and is getting ME meters on the rower every minute athlete will complete box jump overs, the amount of box jump overs increases each minute!

 

**If there are more then 10 athletes in the class half the class will complete Strength on the Stand Alone Rig while the other half completes conditioning in the valley!

 

Friday 011218

 

Barbell 

Deadlift
Build to a Heavy 3 Set

 

Conditioning

AMRAP 15:
60 Double Unders 
30 Wallballs (20/14)
15 Deadlifts (245/165)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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