Strength
100 push ups
5 dips for every time you break

rest 2 minutes

5 rounds

15-20 seconds of hollow rocks
5 hip bridges

Sprints
5x100m/row 5x150m
rest is your walk back/ or 30 seconds on the rower

Conditioning
With a partner. If you dont not have a partner, cut your work in half. If you have three people, cut your reps in half then add those to your initial numbers, so you each essentially have the same amount of reps per person.

200/2=100
200+100=300

200 Air squats (partner holds squat while other works)
50 burpees
100 atomic situps (partner holds hollow body)
50 syncronized air squats
100 shoulder taps (partner holds plank)
200 russian twists

Strength: 

Back Squat (3 second pause)

5.5.5.5.5 Find Weight for all 5 sets. 

Remember come up on 4 Seconds not 3 Seconds

Work: 

“Annie”
 For Time 
50-40-30-20-10 Reps
Double Unders
Situps
(14 Minute Cap)

Rest 2 Minutes

– For Time –
2000M Row or 1 mile run

(11 Minute Cap) 

Progressions Levels

1(1/2 Reps) Singles, 1000M Row 

 2: Singles (3x)

3: As Written
 

4: Half Reps GHD Sit Ups

No class Saturday 9/17/16

REMINDER THERE WILL BE NO CLASS THIS SATURDAY 9-17-16. THANK YOU EVERYONE! 

Partner Friday!! 

25 minute partner AMRAP:

AMRAP of:

200 meter run together

30 deadlift 

20 front squats 

10 hang power cleans (135-105) 

* Runs are together

*Reps are split up evenly 

ALL OUT!!!

For time:
50 Box jump, 20/24
50 Jumping pull-ups
50 Kettlebell swings, 
50 Walking Lunges
50 Knee Raises
50 Push press, 33 45 pounds
50 Sit Ups
50 Wall balls
50 Burpees
50 Double unders