Wednesday 1-31-18

Warm up- 2 Rounds  25 Double unders  15 Air squats  5 Burpees Shoulder mobility Dynamic stretches Strength- Core Circuit  Conditioning- 12 Min AMRAP 30 Double unders  20 Sit ups 10 T2B **No 7:30pm class in Rocky...

Tuesday 1-30-18

Warm up 2 rounds 30 jumping jacks 10 pvc pass through  Strength  Bench press 5-5-5-5-5 1 arm db strict press 8-8-8 Metcon 3 rounds for time of: 21-cal. row 12 handstand push-ups 1 rope...

Monday 1-29-18

Warm up- Baseball Shoulder mobility Dynamic stretches Strength- Back squat 5-5-5-5-5 Barbel shrugs8-8-8 Conditioning- 12-9-6 Hang squat cleans (165#/115#) Burpee bar muscle ups

Thursday 1-25-18

Warm Up Sally up with PVC OHS Strength  10 emom 1 squat clean 2 front squats  3 thrusters  Metcon 15 amrap  Buy in 50 walking lunges 10 pistols  10 box jumps (24”/20”) 10 wall-balls (20#/14#) 10 1 arm db cleans...