Thursday 11-30-17

Warm up- Jumping jacks Mountain climbers  Strength- Bench press  60% 1RM for 5 reps 1 minute rest 70% 1 RM for 5 reps 1 minute rest 80% 1 RM for  1 minute AMRAP Conditioning- 10-9-8-7-6-5-4-3-2-1 KBS (53/35) Push-ups ...

Wednesday 11-29-17

Warm up- 2 Rounds  30 Double unders 15 Air squats Conditioning- 200 doubles unders 50 medball cleans (20/14) 50 wallballs  50 walking lunges Break up however

Tuesday 11-28-17

Warm up- 500m Row Strength- Deadlift 60% 1RM for 5 reps 1 minute rest 70% 1 RM for 5 reps 1 minute rest 80% 1 RM for  1 minute AMRAP Conditioning- 21 calorie row 15 cleans (135#/95#) 9 Burpee pull-ups  15 cleans  21 calorie...

Monday 11-27-17

Warm up- 2 Rounds 10 Burpees  15 Shoulder taps  Strength- Strict press 60% 1RM for 5 reps 1 minute rest 70% 1 RM for 5 reps 1 minute rest 80% 1 RM for  1 minute AMRAP Conditioning- 21-15-9 HSPU Burpee box jump overs...

Friday 11-24-17

Warm up- Roxanne  Strength- 10 min EMOM  Even- 10 weighted sit-ups Odd- 10 TGU starts Conditioning- 10-9-8-7-6-5-4-3-2-1 Burpees Medball sit-ups (20/14) T2B   **** Tomorrow’s Schedule- Rocky point 8 AM 5:30 PM. 83- 9 AM 5:30...