SUNDAY
Sunday Fun Day!
MONDAY
E4MOM for 5 rounds:
10 Pull-Ups
15 Wall Ball Shots 20/14#
20 Double-Unders
Score is your slowest round.
TUESDAY
STRENGTH:
12 minutes to find a heavy Bear Complex
* Bear Complex is: Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press
CONDITIONING:
14 minute AMRAP:
1 Bear Complex at 75% of above
150m Run
2 Bear Complex
150m Run
3 Bear Complex
150m Run
4 Bear Complex
150m Run
5 Bear Complex
150m Run
…go back to 1 Bear Complex and start over
Scored by total number of Bear Complexes
WEDNESDAY
*5:30AM, 8:30AM, 11:30AM, and 4:00PM CLASSES ONLY*
3 min AMRAP
6 Power Snatch 95/65#
6 Burpees Over the Barbell
Immediately followed by…
6 minutes to establish a max effort:
Power Snatch
Immediately followed by…
3 min AMRAP
Strict Handstand Push-Ups
-then-
Rest 3 min
-then-
6 min AMRAP
12 Deadlift 315/215#
15 Ring Dips
THURSDAY
HAPPY NEW YEAR!
*NO CLASSES*
FRIDAY
*11:30AM CLASS AND OPEN GYM ONLY*
Clean, 1 rep
Bench Press, 1 rep
Overhead Squat, 1 rep
Clean is Power or Squat.
SATURDAY
21-18-15-12-9-6-3 reps for time of:
Russian Kettlebell Swings 70/53#
GHD Sit-Ups