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 class.
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 (95/65)
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
Warm up–
Jumping jacks
Mountain climbers
Strength–
7 min AMRAP
TGU
Conditioning–
21-15-9
Pull-ups
Push-ups
Sit-ups
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
Warm up–
2 Rounds
30 Double unders
15 Air squats
Strength–
12 mins find
1RM front squat
Weighted lunges
10-10-10
Conditioning–
150 double unders
75 wallballs (20/14)
50 burpees
1 mile run
Break up reps and run however
20 min cap
Warm up–
500m Row
Strength–
Core circuit
Conditing–
Tabata (8 sets of each)
Row (calories)
Sit-ups
Knees to chest
Warm up–
2 Rounds
10 Burpees
10 Inchworms
Strength–
12 mins find
1RM deadlift
Good mornings
10-10-10
Conditioning–
“Diane”
21-15-9
Deadlift (225#/155#)
HSPU
Warm up–
400m Run
Strength–
Weighted pull-ups
5-5-5-5-
Seated dumbbell curls
10-10-10
Conditioning–
3 rounds
400m run
21 box jumps (24/20)
12 pull-ups
Warm up–
2 Rounds
30 Jumping jacks
10 Ring rows
Strength–
12 mins find
1RM Bench Press
10-10-10
DB flys
Conditioning–
9-7-5
Clusters (135#/95#)
Muscle-ups
