Lets Take A Break From Conditioning Day This Week And Work On A Great Skill. Dont Worry You Will Still Leave Sweaty!!! ALWAYS!!!!

Skill: Power Clean and Push Jerk

Strength:

3 rounds:

10 Power Clean and Push Jerks

400 Meter Run

10 GHD Sit Ups

Big Classes Start half class on GHD and other half on 10 Clean and Jerks

Strength:

Front Rack Weighted Walking Lunges

20,20,20,20,20

Work:

20 Front Squats

40 Calorie Row

80 Double-Unders

15 Front Squats 

30 Calorie Row 

60 Double-Unders
10 Front Squats 

20 Calorie Row 

40 Double-Unders

Let me know whats up people! I need feedback.
Do you love it, or hate it so far. want to hug me, or kill me with your eyes?

Skill
Pistol progressions

Strength
3 max chin over bar holds/horizontal bar hold (lower racked bar)
rest 1 min
3 sets
max pull up/ring row strict form
1 negative from top of toes to bar/ or 1 dragon flag negative/ one max hollow hold

Conditioning

3 rounds

10 jumping jacks
5 squat jumps
10 lunges (5 per leg)
5 burpees
5 squat jumps

rest 90 seconds

25 ghd sit ups (ab mat)
15 t2b
20 v ups
50 bicycle crunches
25 ghd sit ups

Skill: Deadlift.

*Allow time to workout up to a bodyweight (or close) deadlift for workout. 

Work: 

“Christine”

3 rounds for time:

500 m Row

12 Bodyweight Deadlifts

21 Box Jumps with step down (24/20)

So we're going to spend a good amount of time working on some mobility and then work on some skills we've been trying to improve on. 

Pick a couple skills you would like to get better at and we will spend some time on them.