PLEASE NOTE SOME CLASS CHANGES FOR THE END OF THIS WEEK DUE TO ME BEING OUT OF TOWN:
FRIDAY 1/14 AND MONDAY 1/17: NO 9:30 CLASS
OPEN GYM FRIDAY & MONDAY 5 & 6AM AND SATURDAY 9:15
NEW STRENGTH CYCLE STARTS TODAY FOR THE NEXT 8WKS
STRENGTH: SHOULDER PRESS
1X10 @60%
1X8 @ 70 %
1X6 @ 75 %
1X4 @ 80 %
1X10 @ 60%
Conditioning:
18 Minute AMRAP
3 Power Snatches (135/95)(125/85)115/75)
6 Toes to Bar
9 Push Up
12 Box Jump
50 Dubs
Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(
Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters
PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE