• Wed, 042518

    Sarah

    #

    A. Clean and Jerk: to 1RM for the day + 2-3 singles at 90% of max for day

    B. 4 min clock

    500/425 m row

    Max clean and jerks 135/93

  • Tuesday, 042418 Fu

    Week 2 of our nutrition challenge is underway!

    #

    Function:

    A. overhead squat progression @42X1 – climb to heavy 3-5 rep

    B. Emom x 14-20

    Minute 1: Row 15/12 cal row

    Minute 2: 5 burpee box jump over + 10 c2b pull-ups *banding or

    Jumping if needed etc

    #

    Post class:

    Session 1: Track

    1. Warm Up

    – 800 easy

    – 400 moderate

    – 4 x 50m surges on an easy walk back

    2. Main Set 1

    – 1200m – 800m – 400m – 200m repeats, Effort is fast with rest equal to the work duration.

    3. Main Set 2

    – 6 x 50m fast on an easy walk back plus an extra 30sec

    4. Cool Down

    – 800 easy

  • Monday, 042618 Fu

    Who else is excited for Monday?!!!

    #

    Fitness / Performance:

    Conditioning:

    5 rds

    15/12 cal bike

    14 Alt db snatch

    15 wall balls

    14 alt db snatch

    35 double unders / singles

    Rest 5 min btwn

    #

    Post class:

    Becomplete:

    1. 100 banded afap squeezes, 100 seated bent over double DB triceps kickbacks , 50 pvc dislocates , 100 banded face pulls (from face level)

    2. Lateral step ups 12-14 each leg x 4 set each side

    3. 5 rds NFT- 15 Ghd sit-ups + :45 @80% on rowwe

    4. crososbee symmetry

  • Saturday, 042118 Fu

    Function:

    A. OHS reps of 3-4 at 41X1

    A1. (Option) – single Leg suit case step ups 12-16 reps alt x 4-5 sets

    A2. Superset with some light bounding

    B. 30-20-10

    Cal bike

    Deadlifts 135/93

  • Friday, 042018 Fu

    Clint; 295lb C&J PR. Good luck this weekend sir !

    Function:

    Front SqT – 5RM @32X1

    #

    Conditioning:

    Amrap 6

    3 strict pull-ups

    6 thrusters 95/63 75/53 etc

    .

    #

    Post class:

    becomplete:

    1. Bike : 10 min :20/:40

    2. 5 rds :10 hs hold, 20 banded scap squeezes , 10 pvc dislocates

    3. Crossover symmetry

  • Thursday, 041918 Fu/Fi/P

    Coach Ed

    #

    Teams of 2

    A. Power clean + Push Jerk; to max in 14 min

    Rest 2-3

    B. Running lock

    Amrap 5 chipper format

    300m row

    30 / 25 cal bike

    30 t2b

    30 box jumps 30/24Rest

    Rest 3 min

    amrap 12 alt 1/1

    10 hang power snatch 95/63

    burpees over bar

    12 dB thrusters (6 one arm 6 the next)

    6 burpees over db

    35 double unders *modify all accordingly