Monday

STRENGTH
3 Sets:
Alternating Front Rack Reverse Lunges x 6
Plank Hold x 45 sec
Rest 2 min

SKILL
Rope Climb

CONDITIONING
For Time:
50 Cal Row
1 Rope Climb
50 Sit-Ups
1 Rope Climb
50 KB Swings (53/35)
1 Rope Climb

Tuesday

SKILL
KB 1 arm Swing - progression into:
KB Clean
KB Snatch

CONDITIONING
For Time:
30 KB Snatch, 15/arm (55/35)
30 Goblet Step-Ups (55/35)
20 KB Snatch
20 Goblet Step-Ups
10 KB Snatch
10 Goblet Step-Ups

Wednesday

STRENGTH/SKILL
Thruster 1 Rep Max

CONDITIONING
 For Time:
800 m Run
21 Toes To Bar
21 Front Squats (135/95)
15 Chest-to-Bar Pull-Ups
15 Power Cleans (same bar)
9 Bar Muscle Ups
9 Push Jerks (same bar)

Thursday

CLASS 9:30a only

"The Gobbler"
With a partner, Complete for time as a team:
100 Double-Unders
200m Buddy Carry
100 sec Plank Hold
100 KB Swings (53/35)
100 Walking Lunge
100 Knees-to-Elbows
400m Run
100 Push Press (75/45)
100 Abmat Sit-Ups
100 Wall Balls (20/14)
100 Burpees
400m Run

Friday

OPEN GYM 9:30a only

Saturday

TBD