123118-010419

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