1/6/2020

1/3/2020
January 2, 2020
1/7/2020
January 6, 2020

REGULAR HIIT Class

W.U. Group

Strength:  Front Squat

  • In 15 min build to a heavy 8 rep

W.O.D  21-15-9

  • Front Squats @ 75% of today’s heavy 8
  • TTB

ENDURANCE Option:  (6 am ONLY)

15 min AMRAP of

  • 50 x Weighted Jump Rope
  • 30 x Wall Ball
  • 20 x Burpees
  • 10 x V-up’s

REST 1 min

10 Min AMRAP of

  • 50 x Mountain climbers using med ball
  • 30 x Weighted jump Rope
  • 20 x Oh Plate lunge
  • 10 x plate burpees

REST 1 min

5 min AMRAP of

  • 25 x weighted jump rope
  • 15 x wall ball
  • 10 x jump squats

OLY (6:30 pm ONLY)

  • Movement prep with coach
  • Tech Work + Build to a Heavy Power Snatch for the day
  • 10 Min EMOTM:
    • 2 + 1 @ 70% (2 x Pwr Snatch + 1 x OHS)
  • Front Squat: In 12 mins find
    • 3 sets to get to a heavy 5 rep for the day

W.O.D 8 min AMRAP of

  • 6 x Power Snatches 135/95
  • 12 x C2B Pullups