Tuesday 2017.06.20

Jun 19, 2017

Strength

4 Sets:

• 6-8 Wall Facing Handstand Push Ups @ 20X1
• 2-4 Muscle Up Turnover Drill

4 Sets:

• 1-3 False Grip Ring Pull Ups @ 51X1
• 3-5 Ring Dips @ 3111

Conditioning

Complete as many rounds as possible in 7:00:

• 10 Toes to Bar
• 4 Man Makers (35/25)

Man maker is push up, row right, push up, row left, squat clean, thruster.

Monday 2017.06.19

Jun 18, 2017

Strength

Back Squat

Performance:

• 5 Rep Max

The first rep will be performed with a 5 second descent and 5 second pause in the bottom. The following 4 reps have no tempo restriction.

• 2 x 5 @ 5 rep max weight just established

These sets have no tempo restriction.

Fitness:

• 3 x 3-5

The first rep will be performed with a 5s descent and a 5 second pause in the bottom. The following 2-4 reps will have a 30X1 tempo.

Conditioning

For time:

• Run 800m

Then complete 10 rounds of:

• 20 Double Unders
• 10 Air Squats
• 5 Burpees

Saturday 2017.06.17

Jun 16, 2017

*Reminder*

The gym is being painted this week. All classes will be held at Washington Park on Preston Avenue.

The schedule will be as follows:

Conditioning

3 Rounds for time:

• 50m Walking Lunge
• 100m Standing Broad Jump
• 200m Run

Friday 2017.06.16

Jun 15, 2017

*Reminder*

The gym is being painted this week. All classes will be held at Washington Park on Preston Avenue.

The schedule will be as follows:

Strength

4 Sets:

• 8 Front Rack Kettlebell Step Ups each leg
• 8 Double Kettlebell Romanian Deadlifts @ 3111

Conditioning

21-15-9

• Kettlebell Thrusters (35/26)
• Body Row

Thursday 2017.06.15

Jun 14, 2017

*Reminder*

The gym is being painted this week. All classes will be held at Washington Park on Preston Avenue.

The schedule will be as follows:

Strength

5 Sets:

• 8 Seated Straddle Kettlebell Press each arm
• 12 Double Kettlebell Bent Over Rows

Conditioning

With a partner, complete as many rounds as possible in 20:00:

• Run a lap together
• Kettlebell Waiter’s Walk x 2 trips across the field (opwaat)
• Run a lap together
• Goblet Squats x 50 (opwaat)