Friday 9-29-17

Warm up- Baseball Strength- 7 min AMRAP 3 Burpees 9 Russian twists  Conditioning- 50 deadlifts (135/95) 40 front squats 30 cleans 20 thrusters 10 snatches   *** There will be an 8 am class at 83 tomorrow 9/29. There will be no 9 am...

Thursday 9-28-17

Warm up- 2 Rounds  30 Double unders 15 Face pulls  10 PVC Pass throughs Strength- Lateral raise super set Med ball crunches  10-9-8-7-6-5-4-3-2-1 Conditioning- 12 min EMOM 30 double unders 3 hang snatches...

Wednesday 9-27-17

Warm up- 400m Run Strength- Tabata plank variation Tabata air squat variation Conditioning- “Kelly” 5 rounds 400m run 30 box jumps (24/20) 30 wallballs (20/14) 35 min cap

Monday 9-25-17

Warm up- 4 Frames Rowling Strength- Knees to chest with medball 10-9-8-7-6-5-4-3-2-1 Rest as little as possible between sets Conditioning- 1000m row Then AMRAP 7 T2B 7 KBS (53/35) 12 min cap