Tuesday February 14, 2017

Partner workout 20 minute AMRAP

ROW 15/12 cal

Max KB swings 53/35(0-10 min)

Max Thrusters 45/35(10-20min)
For first 10 min rotate between 

Rowing and kb swings. Switch

When athlete hits 15/12 cal. Next

10 min switch between rowing

Thrusters.
Post workout:

5×20 glute bridge ups

5×20 push ups 

Monday February 13, 2017

Skill:Back squat

:30 max reps 155/105

:90 active rest

5x

During active rest 50 jumping 

Jacks.

WOD
21-15-9

Burpee box jump 24/20

25 toes to bar

Friday February 10, 2017

Skill:

Core stuff 

8 min Partner AMRAP 

10 ghdsu or substituted ab movement 

Partner holds a plank
WOD:

21-15-9

Ovhd squat 185/125

25 CTB pull ups 

Thursday February 9, 2017

Skill: 15 minutes working up in technique and strength.
1 deadlift + 1 sumo dead
Workout
12 min AMRAP

10 KB Swings 53/35

10 hspu

10 grasshoppers

Announcement 

Hey guys, we are hosting a relatively large seminar this weekend at IM. Faith RXd is going to be in town.
Sooooo…
Friday 5 pm is the last class of the day at the Natomas gym. 
There will be no Saturday classes at the Natomas gym.
You guys can attend the Friday at 6pm in Woodland, and do the 930 class on Saturday in Woodland as well.