This is the last week to sign up for the Nutrition Kickstart!!! I encourage everyone to sign up! Our Kickoff Seminar will be this Saturday at 10am!

A. Strength

Back Squat @ 00X1 Tempo

6 sets of 2 reps

B. Conditioning

4 rounds for time of

10 Abmat Sit-ups

20/17 Calorie Row

20 Alternating DB Snatch 20#/15#

30m/arm (98.5') Single Arm DB Overhead Carry

*approximately 16.5 mat lengths for 30m, suggestion would be to carry the DB 4 mats back and forth for 4x then switch

Coaches challenge:

10 Strict Toes-to-Bar

20/17 Calorie Row

20 Alternating DB Snatch 50#/35#

30m/arm Single Arm DB Overhead Carry

C. Extra

If you desire to be challenged and want more to your training day below you will see a higher degree of difficulty KB movement patterns and an OlyLifting EMOM.

C1. Dual KB Complex- Oly Prep

2-3 sets/leg of the following complex

6 Split Stance Dual KB RDL

5 Split Stance Dual KB Clean

4 Dual Rack Split Squat

C2. Oly Lifting

EMOM for 10 minutes

1 Power Clean + 1 Hang Power Clean Below Knee

*add weight every two sets

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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