March 10, 2019

Monday

Fitness


3-4 Sets:
Tempo Front Squat, x3 (3333)
Bottom’s-Up TGU, x2/arm
Rower Pike Up, x10-15
Double Unders, x50 or :60-sec

For Time:
50/40 Cal Row
–Immediately Into–
10-9-8-7-6-5-4-3-2-1
Double DB/KB Deadlifts
Push Ups

Performance

We will be testing our 1-RM
Snatch and C&J on Wednesday
Gymnastics Buy-In:
Ring Muscle Ups, 3×3+

Front Squat:
Every :90-sec for 6 Sets:
Set 1: 3 Reps @ 77%
Set 2: 2 Reps @ 82%
Set 3: 1 Rep @ 87%
Sets 4-5-6: 1 Rep @ 90%-92%

For Time:
3 Rounds of:
20 Deadlifts (155/105)
15/12 Cal Bike
–Immediately Into–
30 C2B

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm