Month: February 2017

DU-KBS-S2OH

COACHES WARMUP STRENGTH/SKILL PUSH PRESS; 5X5 THEN… 3 rounds 50 DU 25 KBS (53/35) 10 S2OH (135/85)

WL-PUSH-UP-TTB

COACHES WARMUP STRENGTH/SKILL Front Squat; 10,3,10,3,10; rest 2min THEN… 5 rounds 30M Walking Lunges 20 Pushups 10 Toes to Bar

FRIDAY NIGHT LIGHTS

FRIDAY NIGHT LIGHTS 17.1 is upon us. Warmup starts at 4, heats run 5-7. COACHES WARMUP AM CLASSES IS A RECOVERY DAY ROW 1k@75% rest 2min ROW 30s on 30s off X8 rest 2min ROW 1k@75%

DU-PS-PC-THRUSTER

COACHES WARMUP STRENGTH/SKILL Abs COACHES CHOICE THEN… 3 rounds 30 Double Unders 15 Power Snatches (75/55) 2 rounds 40 Double Unders 20 Power Cleans (GPP: 95/65) 1 round 50 Double Unders 25 Thrusters (GPP: 115/75) *Rx uses (75/55) the entire time.

RUN-KBS-PU-GS-RD-HSPU

COACHES WARMUP STRENGTH/SKILL DEADLIFT; 6 reps; rest 2min X4 THEN… 800M run 50 KBS (53/35) 40 Pushups 30 Goblet squats (53/35) 20 Ring dips 10 HSPU


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