Thursday May 11, 2017

AB Ban

CONDITIONING #1:

Assault Bike Tabata

CONDITIONING #2:

21 – 15 – 9

Power Cleans (155/105)

Ring Dips

Wall Balls (20/14)

BARBELL:

Power Clean + Front Squat + Jerk

1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

ENDURANCE:

2 Rounds

1 Minute Jump Rope

1 Minute Row

1 Minute Burpees

1 Minute Assault Bike

1 Minute Jump Rope

400m Run

**Rest as needed between Rounds**

Tuesday May 9, 2017

positivity

STRENGTH:

15 Minutes to establish a HEAVY Hang Squat Clean

CONDITIONING:

50 Air Squats

10 Burpees

40 Sit Ups

10 Burpees

30 Alternating Lunges (R+L=2)

10 Burpees

20 Kettlebell Swings (55/35)

10 Burpees

20 Kettlebell Swings

10 Burpees

30 Alternating Lunges

10 Burpees

40 Sit Ups

10 Burpees

50 Air Squats