1.23.10

Training:
Make up day

If you missed any of the strength workouts this week, come in and make it up.

If you only missed Thursday, come and do:

1 x Barbell Complex every 1:50 for 10 rounds

Barbell complex=
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

2 penalty burpees every time you put the barbell down before completing the complex.

A @ 95, I @ 65, B @ 45

1.22.10

Training:
1) Back Squat 5 x 1

2)Walking Lunge 50 Ft
Pullup 10
Walking Lunge 50 Ft
Pullup 9
Walking Lunge 50 Ft
Pullup 8
......
finish with 1 Pullup

1.21.10

Training:
1)Squats x 2 on the minute by the minute
Up to 20 minutes

Rest 2 minutes
2)Pushups on the x 2 minute by the minute
up to 20 minutes

1.19.10

Training:
1)Press
7 x 1

2)21-15-9
Manmaker @ > 30% bodyweight
Weighted Situp

Finisher:
Headstand Holds
3 x max hold

1.18.10

Training:
1)Deadlift
7 x 1

2)3 Rounds
25 Box Jump
20 Swings
10 Pullups (no kip)

Finisher:
3 x 8 Glute Ham Raise

1.16.10

Training:

5 rounds
400M
15 DB Thruster

Use at least 30% bodyweight for thrusters

1.14.10

Training:
1)Back Squat
5 x 3

2)
10-1 Pullup
1-10 Elevated Pushup

Finisher
3 x 8 Barbell Good Morning