Sunday

Sunday, December 27, 2020

Pictured above: Coach Slice suffering through foam rolling.

MONDAY

1. STAMINA SQUATS
OTM x 16 minutes (8 rounds)
Minute 1: 1 Front squat
Minute 2: 2 Back squats
82% 1RM FS

2. ISA-BALL 
AMRAP 12’
3 Power snatches (135/95)
15 WB (20/14)

TUESDAY

1. STRICT HSPU CONDITIONING 
For Time:
120% ME Strict HSPU
Rest 1:00
100% ME SHSPU
Rest
Rest 1:00
80% ME SHSPU
Rest 1:00
100% ME SHSPU
Rest 1:00
120% ME SHSPU

2. LAYOVER 
5 Rounds:
11/9 Cal bike or 15/10 cal row or 200m run
10 C2B pull up
Directly into…
5 Rounds:
10 Power clean (95/65)
10 Push jerks

Cap: 20 minutes

WEDNESDAY

1. 8th GRADE
8 Rounds:
45 Double unders
30 Air squats
15/12 Cal row or 12/9 bike

Cap: 30 minutes

2. 10 MINUTES TO WORK HSW
5 Rounds NFT:
20 DB Weighted sit ups
50’ HS Walk

THURSDAY

Open for 6, 7, 8, and 9am classes only today. 

1. BYE BYE BYE 2020
For time
800m Run
50 Alt DB PSn 50/35
50 BJ 24/20
40 Burpees
40 DB Situp
30 T2B
30 DL 95/65
20 PP 95/65
20 Thruster 95/65
10 OHS 95/65
10 Sq Sn 95/65
800m Run

Cap: 40 minutes

FRIDAY

Closed for New Years.