2.19.18 Regular Class Schedule

A. Strength

1. Bench Press

6 sets of 3 reps Every minute 1:30 65%-70%-75%-80%-85%-90% (3+)

2. Back Squat

6 sets of 3 reps Every minute 1:30 65%-70%-75%-80%-85%-90% (3+)

B. Conditioning

8 minute AMRAP 3-6-9-12. . . Power Snatch 95/65 Bar Facing Burpees *coaches challenge 115/80

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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