Ext – Tuesday 160615
For Time of: 50 Wall Ball 35 Box Jump 24" 15 Bar Muscle ups
Tuesday 160515
For time: Run 800 meters 30 Hip/Back Extensions 30 GHD Sit-ups 30 Hip Extensions 30 Knees to Elbows 30 Back Extensions 30 AbMat Sit-ups
OLY – Monday 150615
OHS Pause Squat 5-3-3-1-1-1 Snatch 1-1-1-1-1-1 Snatch Deadlift 1-1-1-1-1
Monday 150615
Split Jerk 1-1-1-1-1-1-1
Sunday 140615
"Lumberjack 20" 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (45lbs each) Run 400m
Saturday 130615
Rest Day Mobility Skill - Snatch Catch up Day 6,7am Class 9am Bring a Partner intro session 4pm Class