STRENGTH:

Back Squat

3 – 3 – 3 – 3 – 3 (sets across)

CONDITIONING:

EMOM, 14 Minutes

E:  30 Double Unders + ME Push Ups

O:  12 American KBS (55/35) + ME Sit Ups

CONDITIONING:

Partner Workout

3 Rounds

400m MB Run (20/14)

30 Deadlifts

24 Hang Power Cleans

18 Push Presses

30 Deadlifts

24 Hang Power Cleans

18 Push Presses

RX:  135/95

CONDITIONING #1:

8 x 50m Sprints

2 Minute Rest between Rounds

CONDITIONING #2:

12 Minute AMRAP

7 Handstand Push Ups

8 Toes to Bar

9 Sumo Deadlift High Pulls (95/65)

REMINDER:  The Cohen Clinic is on Saturday!  Be sure to sign up with a coach by Wednesday.

STRENGTH:

Clean and Jerk

2 – 2 – 2 – 2 – 1 – 1 – 1 – 1- 1

CONDITIONING:

“Karen”

150 Wall Balls (20/14)

STRENGTH:

Strict Press

Work up to 90% of 1RM then do 3 sets of 2 at that weight

CONDITIONING:

30 Med Ball Sit Ups (20/14)

5 Bar Muscle Ups

200m Run

30 Toes to Bar

5 Bar Muscle Ups

200m Run

30 Sit Ups

5 Bar Muscle Ups

200m Run

There will be NO OPEN GYM TONIGHT at 645pm.

CONDITIONING:

:60  – :45 – :30 – :45 – :60

Calories on Assault Bike

Russian KBS (55/35)

Wall Balls (20/14)

DB Snatches (50/35)

**1 Minute Rest**

CASH OUT:

4 Rounds

:30 Goblet Squat Hold

:30 Hip Bridge Hold on Right

:30 Hip Bridge Hold on Left

:30 Rest

STRENGTH:

12 Minutes to establish a 3RM Deadlift

CONDITIONING:

21 Deadlifts (225/155)

7 Ring Dips

7 Handstand Push Ups

7 Hand Release Push Ups

15 Deadlifts

5 Ring Dips

5 Handstand Push Ups

5 Hand Release Push Ups

9 Deadlifts

3 Ring Dips

3 Handstand Push Ups

3 Ring Dips