Saturday, January 23, 2016
Conditioning Complete as many reps as possible at each station: 6 minutes Row for calories 5 minutes Clean & jerk (any clean and press) (boys: 135#; girls: 95#) 4 minutes Burpee pull-ups 3 minutes Double-unders 2 minutes Push-ups 1 minute Thrusters (boys: 135#; girls: 95#) *Record scores for each station. Cash Out Turkish get-up 5…
Friday, January 22, 2016
Strength / Skill Back squat 5 reps @ 50%, 3 reps @ 60%, 1 rep @ 70%, 10+ reps @ 75% of training 1RM *Leave 0 reps in the tank on + set. Strict leg raise 3×5 reps Conditioning “Open 13.2” Complete as many rounds as possible in 10 minutes of: 5 Shoulder-to-overhead (boys: 115#; girls:…
Thursday, January 21, 2016
Strength / Skill Power snatch 5×1 rep @ 73%, 5×1 rep @ 78%, 5×1 rep @ 83% 1RM EMOM *Spend 7 minutes warming up to working weight. *Perform 1 work set every minute on the minute. Conditioning If you need to make more than 1 modification to workout A, perform workout B. A) Go as high as…
Wednesday, January 20, 2016
Strength / Skill Deadlift 5 reps @ 50%, 3 reps @ 60%, 1 rep @ 70%, 10+ reps @ 75% of training 1RM Ab wheel 3×15 reps Conditioning If you need to make more than 1 modification to workout A, perform workout B. A) Strict JT Complete 21-15-9 reps for time of: Strict handstand push-ups Strict ring dips…
Tuesday, January 19, 2016
Strength / Skill Bench press 5 reps @ 50%, 3 reps @ 60%, 1 rep @ 70%, 10+ reps @ 75% of training 1RM Ring dip 3×8 reps *Perform weighted if possible. Conditioning If you need to make more than 1 modification to workout A, perform workout B. A) Complete 40-30-20-10 reps for time of: Overhead…
