Week of 051225

Week of 051225

Monday Class at 5 PM

Conditioning: 20 Min Cap 

9 Rounds for Time of: 

3 Strict Pullups (If No Strict pullups a band that allows no more than 5)

3 DB Snatches Right arm

3 DB Snatches Left Arm 

18 Double Unders (or lateral hops)

*50/35

Strength:

Push Press 

7-7-7-7-7

**Take From the Floor Climb to a heavy set

**25 Situps immediately after each set 

Wednesday Class at 5 PM

Conditioning:

As Many Rounds as possible in 4 minutes of: 

20 Burpees 

50 Ft Goblet Lunge 

20 KB Swings 

**Repeat for a total of 4, 4 minute Amraps 

**Rest 2 Minutes between Amraps 

Strength:

On The 2nd Minute for 10 Minutes Complete: 

8 Wallballs + 3 Power Cleans 

**Use 65% 1 RM Power Clean

Friday - Class at 4:30 PM

As Many Rounds as Possible in 12 Minutes of: 

Thrusters 95/65
Box Jumps
Toes To Bar 

*Reps go, 4,8,12,16,20....Etc

Strength:

Front Squat

8-8-8-8-8

*Use 60% of Last weeks max

Saturday: Open Gym 8:30 AM

Optional Workout: 

Every 10 Minutes for 3 Rounds Complete" 

50 Cals Bike 

30 Wallballs 

20 Pushups 

10 Burpees