Friday 12-29-17

Warm up- 2 Rounds  200m Row 5 Burpees 30 Double unders  Strength- Open gym Conditioning  “Tabata” Doubles Burpees  T2B Row (cal) Sit-ups

Thursday 12-28-17

Warm up- 2 Rounds 30 Mountain climbers 10 Barbell good mornings Strength- Open gym – work on your weaknesses! Conditioning- 15-15-15 Power cleans (135/95) Ring dips  Box jump overs (24/20)

Wednesday 12-27-17

Warm up-  2 Rounds 30 Jumping jacks  15 OHS 5 Burpees Strength- Open gym Conditioning- 15 min AMRAP  30 KBS (53/35) 5 – 1 arm ohs with KB (each arm) 5 TGU (each side) **9am class Wed, Thurs and Friday added this week @...

Tuesday 12-26-17

Warm up- 500m Row  Dynamic stretches  Shoulder mobility Strength/Skill- Coaches choice  Conditioning- 3 rounds 250m row 21 push-ups 12 chest to bar pull ups