Wednesday 11-22-17

Warm up- 400m Run Strength- 10 min EMOM Even- 5 bench press Odd- 5 DB Fly Conditioning- 3 Rounds 400m Run 10 HSPU 8 KBS (53/35) 6 Ring dips   ***Tomorrow‘s Schedule- Rocky point 5 AM 8 AM 5:30 PM. 83- 9 AM 5:30 PM **** Friday’s Schedule- Rocky point 8 AM 5:30 PM. 83-...

Tuesday 11-21-17

Warm up-  2 Rounds 30 Double unders 15 Air squats  Strength- 10 min EMOM  Even- 5 front squats Odd- 5 walking lunges  Conditioning- 20 min AMRAP 50 double unders 40 squats 30 sit-ups  20 push-ups  10...

Monday 11-20-17

Warm up- 4 Frames Rowling Strength- 10 min EMOM Even- 5 Deadlifts Odd- 5 pull-ups  Conditioning- 1000m row then AMRAP 5 hang cleans (95/65) 4 pull-ups  3 box jumps (24/20) 12 min cap

Friday 11-17-17

Warm up- 2 Rounds 10 Burpees 15 Good mornings Strength- 15 mins to find 1RM Deadlift 20-20-20 Banded hamstring curls Conditioning- 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Bar facing burpees

Thursday 11-16-17

Warm up- 400m Run Strength- 15 mins to find 1rm jerk Rear delt fly 8-8-8-8 20 face pulls between sets of delt fly Conditioning- 3 Rounds 400m Run 20 SH To OH 95/65 12 Ring dips