Saturday, March 23rd, 2019

Strength: x

Conditioning: Amrap 15 with a partner

20 Power cleans 135/95

20 push press 135/95

20 hand release push ups

rest 5 minutes

Amrap 15 with a partner

10 deadlifts 225/155

10 hspu

10 muscle ups

Thursday, March 21st, 2019

MOBILITY! Use this time for static stretching holding poses for a length of time.

pigeon pose :90 seconds each leg.

spider man :90 each side.

childs pose :90.

Top of inch worm hamstring stretch :90. etc..

Time cap 35 min

Conditioning: Run forest run

1 mile run

100 burpees

1 mile run

Wednesday, March 20th, 2019

Strength:

spend 15 min breaking down this complex allowing the members to learn the movements and play around with some weights to prepare for the emom 7

EMOM 7 of Snatch complex of 1-1-1 Hang squat snatch-ohs-full squat snatch building in weight if form permits.

Conditioning:

Amrap 155 squat snatch 115/75

10 ttb

15 wall balls

Tuesday, March 19th, 2019

Strength:

A1. Sumo Deadlift build to a heavy 1. This is not intended to be a 1rep max. Take 8-10 sets to build to a heavy 1 rep. see notes for suggested rep scheme

A2. Front Rack BB Step Forward Lunges 8 each x4

Conditioning:

21-15-9

Push Press 95/65

KB goblet squat 53/35

Sumo deadlift high pull 95/65

9 min cap*

Monday, March 18th, 2019

Strength:

Bench press reps and sets as follows 5 reps@65% 5 reps at 75% 5 reps at 85%+ (see notes for + info)

Beginner 3x5 adding weight each set if form permits

Conditioning:

5 rounds of :30 work :30 rest

1a) Russian KB Swings 70/53

1b)Body weight walking lunges

1c) Hollow Rocks

1d) Barbell bent over rows 135/95

1e) tricep dips