ACCESSORY:
4 Rounds
5 Tempo Ring Rows
10 Weighted Hip Bridges
20 Bird Dogs (R+L=2)
CONDITIONING:
7 Minute AMRAP
3 Power Cleans (225/155)
5 Box Jumps (30/24)
STRENGTH:
Pause Front Squat (3 second hold in the bottom)
5 – 5 – 5 – 5 – 5 at 60% (sets across)
CONDITIONING:
15 Minute AMRAP
100m Double KB Overhead Carry (45/25)
15 Toes to Bar
10 Push Ups
REMINDER: Tomorrow is the HSPU Clinic with Bobby at 9:30!!!!
STRENGTH:
Deadlift
8 – 8 – 8 – 8 (sets across)
CONDITIONING:
EMOM, 15 Minutes:
#1: 10/8 Cal Row
#2: 10 DB Thrusters (45/25)
#3: ME Sit Ups
NORMAL SCHEDULE RESUMES TODAY!!!
Be sure to check out the Handstand Push Up Clinic on Saturday at 9am with Bobby!!! He’s determined to get everyone moving upside down!
STRENGTH:
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1
2 Front Squats + 1 Jerk
CONDITIONING:
21 – 15 – 9
American KBS (55/35)
CTB Pull Ups
Burpees
Class times today are 830/945/430/530
Regular schedule will resume tomorrow (Thursday).
CONDITIONING:
2 Rounds:
13 Power Snatches (135/95)
100m Run
13 Strict Handstand Push Ups
100m Run
13 Box Jumps (24/20)
100m Run
13 Hang Power Cleans (135/95)
100m Run
13 Pull Ups
100m Run
13 Wall Balls (20/14)
100m Run
STRENGTH:
12 Minutes to establish a 1RM Thruster
CONDITIONING:
9 – 7 – 5 Thrusters (95/65)/ Ring Dips
Right into…
9 – 7 – 5 Thrusters/Burpees over the Bar
Right into…
9 – 7 – 5 Thrusters/Toes-to-Bar
GYMNASTICS:
EMOM, 9 Minutes:
1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1
Weighted Chin Ups
Min 1: 1 Chin Up
Min 2: 2 Chin Ups
Min 3: 3 Chin Ups
….and so on….
CONDITIONING:
1 Minute ME Box Jumps (24/20)
1 Minute ME Sumo DL High Pulls (95/65)
2 Minutes ME Box Jumps
2 Minutes ME Sumo DL High Pulls
3 Minutes ME Box Jumps
3 Minutes ME Sumo DL High Pulls
