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123118-010419

December 31, 2018

 

Revised Class Schedule

Tuesday 010119- 1 Class at 9:15!!! Every Other day will be the same!

 

Monday 123118

Workout 

Fran-Ish

2 Sets

12-9-6

Thrusters 95/65 

Pull Ups

Rest 2:00 Between Sets

 

Post Workout

Strength/Skill

Back Squat

3X3 at 75% (moderately heavy)

3X2 at 80% (Heavy)

 

Tuesday 010119

 

1 Class at 9:15

 

Wednesday 010219

 

5 Rounds For Time

10 Power Clean (155/105) or (115/80)

15 Lateral Barbell Burpees

 

3-4 Sets

15 Plate Good Mornings

15 Glute Bridges

Rest 1:00

 

 

Thursday 010319

 

Strength

Strict Press

5X5

 

AMRAP 15

15/12 Cal Row

20 Box Jumps (24/20)

25 Dubs

 

Friday 010419


Strength/Skill

EMOMX10

3 SDHP

*double overhand grip same as you will use on Sumo Dead Lift High Pull

 

Workout

5 Rounds for Max Reps

:30 Sumo DL High Pull (75/55)I(65/45)

:30 Rest

:30 AbMats or V Ups or TTB

:30 Rest

:30 Max Wall Balls

:30 Rest

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