Saturday – 1/26/19

8am Kettlebell
35 on 10 off
– Reverse goblet squat
– Sprint in place
– 1-arm press
– Split shuffle
– Ring row/pull-ups
– Burpee
– Goblet squat
– Band pull-apart

9am WOD
A. For Time – Partner WOD

3,000m Row
5 rounds of:
– 12 Rope Climbs
– 18 Wall Balls
– 24 Toes to bar
– 30 Burpees
– 36 Am. Kettlebell Swings
3,000m Row

10am Olympic Lifting

Friday – 1/25/19

A. Conditioning
On the 4:00 x 5 Rounds:
40 Double Unders
30 Kettle bell swings (53,35)
20 Wall balls (20,14)
10 Box Dips

B. Core
Weighted Planks 3×30″

Thursday – 1/24/19

Thursday schedule clarification: There WILL be class at 6am on Thursday. (And all other regular times.)

“CINDY”

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Wednesday – 1/23/19

Thursday schedule clarification: There WILL be class at 6am on Thursday. (And all other regular times.)

A. High Hang (hip/upper thigh) Squat Clean 4×3

B. Clean Pull (1) + Hang Squat Clean (2) + Jerk (1) 5×4

C. Front Squat 3×8

D. Good Mornings 3×12

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