010818-011218

Monday 010818

Barbell EMOM6

3 Clean and Jerks 70-75%

Conditioning

50-40-30-20-10 Wall Balls (20/14) -Rest 1 min b/t sets- Goal here is 1 to 2 sets, scale weight if needed

Midline 2 Rounds

1 Min plank

10 Evil Wheels

20 Supermans

Tuesday 010918

Barbell

5X3 OHS

AMRAP 15

15 Air Squats 15 Push Ups

15 AbMat Sit Ups 15 Ring Rows

Wednesday 011018

Conditioning

AMRAP 16

Every 2 mins (8 rds) 10 Thrusters (95/65) 10 Bar Facing Burpees

*Before the MetCon we will practice and scale accordingly so you can get the first 3 rounds (at least) in the 2 min time frame!

Thursday 011118

Strength

Front Squat

5X5

AMRAP 10: Row for Meters On the 1:00… 1 Box Jump Over (24/20) On the 2:00… 2 Box Jump Overs (24/20) On the 3:00… 3 Box Jump Overs (24/20) On the 4:00… 4 Box Jump Overs (24/20) On the 5:00… 5 Box Jump Overs (24/20) On the 6:00… 6 Box Jump Overs (24/20) On the 7:00… 7 Box Jump Overs (24/20) On the 8:00… 8 Box Jump Overs (24/20) On the 9:00… 9 Box Jump Overs (24/20)

*Athlete starts on the rower and is getting ME meters on the rower every minute athlete will complete box jump overs, the amount of box jump overs increases each minute!

**If there are more then 10 athletes in the class half the class will complete Strength on the Stand Alone Rig while the other half completes conditioning in the valley!

Friday 011218

Barbell

Deadlift Build to a Heavy 3 Set

Conditioning

AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)