1/15/2020

1/14/2020
January 13, 2020
1/16/2020
January 15, 2020

Regular HIIT:

W.U. Coach led

Conditioning: 5 Sets

  • 15/12 x Cals on Assault bike
  • Rest will be determined tomorrow

Skill: Pushup Cont’d

  • 1 x Max Effort Set (part of Homework)

W.O.D 4 RFT of

  • 10 x Burpee Box Jump Overs 24/20
  • 2 x Rope Climbs
  • 10 x DB Clean and Jerks 70/50
  • 90 sec Plank

ENDURANCE: 6 am ONLY

Row 2 Mins (Max Distance)

1 min transition

Tabata for all Movements.  4 mins per :20 on/:10 off

  • Burpees
  • Pushups
  • Lateral Jumps over KB
  • Russian Swings
  • Jumps Rope
  • Assault Bike

1 min transition

Row 2 Mins (Max Calories)

Olympic Lifting: 6:30 pm ONLY

W.U. Coach Led

Skill:

12 mins

  • Block Clean + Front Squat (2+1)

9 mins

  • Front Squat: 3 sets of 5 @ 75% of last weeks 5 rep

9 mins

  • Strict Press: Build to a heavy 3.  Behind the neck

W.O.D 21-15-9

  • Hang Power Clean 155/105
  • TTB

 

 

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