1.1.18 Happy New Year!

There will only be one class on Monday at 10am!

A. Olympic Lifting

Squat Snatch+Snatch Balance+OVHS Every 2 minutes for 12 minutes *Increase weight here as necessary *

B. Conditioning

30-20-10

Overhead Walking Lunge 55/35 Pushups KB Swings 53/35 Med ball Sit Ups *coaches challenge GHD sit ups*

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike