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


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

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A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric


A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le


A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever