Monday
STRENGTH
Back Squat
3x5 @85%
CONDITIONING
"The Eye of Fran"
10 min AMRAP:
12 Plate Thrusters (45/25)
8 Toes-to-Bar
Tuesday
STRENGTH
Strict Press 3x5 @85%
CONDITIONING
"Karannie"
For time:
25-20-15-10-5
Wall Balls (20/14)
Double-Unders
Sit-Ups
Wednesday
SKILL
Max Height Box Jump
CONDITIONING
"Fight Gone Great"
3 rounds for reps, 1 min at each station:
KB Goblet Lunges (53/35)
KB Swings (same load)
Box Jumps (24/20)
Push-Ups
Cal Row
Rest
Thursday
MOBILITY
Front Rack
CONDITIONING
"Bear Over The Mountain"
17 min AMRAP:
Power Clean (95/65)
Front Squat
Push Press
Back Squat
Push Press
Bar Facing Burpee
*compare to 5/4/16
Friday
SKILL
Burgener Warm-Up
MOBILITY
Thoracic Bridges
CONDITIONING
"Randy"
For time:
75 Power Snatches (75/55)
STRENGTH
3 sets:
Max Bar Hang
Rest
Saturday
Community Day
TBD