The Week of: 12-25-17

Monday

Closed

 

Tuesday

Open Gym only

 

Wednesday

Warm Up

3 Rounds

Run 200m

10 Burpees

10 Jumping Jacks

Volume

AMRAP 10 with a partner:

10 Cal Sprints (you go, I go)

Conditioning

With a partner;

AMRAP in 20 min:

Row 75 Calories

60 WB’s

45 TTB

30 DL (275#/185#)

15 Bar MU

 

Thursday

Warm Up

SUBU Warmup

Midline

1A) 3x 15 Hip Extensions

1B) 3x 25 Abmat Sit-ups

Conditioning

For Time:

30 Hang Cleans (135#/95#)

30 Hang Snatches (115#/75#)

 

Friday

Warm Up

1 Monster Walk

10 Air Squats

10 Arch-to- hollows on bar

Volume/Gymnastics

Alt EMOM for 10 min

10 C2B Pull-ups

10 Thrusters (95#/65#)

Conditioning

For Time:

100 Dubs

10 Burpees

80 Dubs

20 Burpees

60 Dubs

30 Burpees

 

Saturday

Warm Up

Dynamic Activity

Strength

5x 3 Push Jerk (climbing)

Conditioning

For Time:

21 DB Cleans (50#/35#)

200m Run

3 Rope Climbs

15 DB Cleans

200m Run

3 Rope Clumbs

9 DB Cleans

200m Run

3 Rope Climbs