Monday, 12-25-17

1 – Every two minutes, for 16 minutes (8 sets): Clean & Jerk x 1.1 (rest 10 seconds between singles) *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 – 75-85% *Sets 7-8 – 85-95% 2 – Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set…

Strength/Skill – Double Unders 10-9-8-7-6-5-4-3-2-1 Turkish Get-Ups 1 Rope Ascent (Scalability will be provided by Coach Mariana) BRING YOUR TUBE SOCKS

Warm up 2 RDs 30 D/U 10 BB Hang Power Cleans 100m Run 20 min to complete 3×10 Bicep Curls 3×15 Banded Tricep pull down 4x 1 min Hollow body holds 4x 1 min push up plank hold For Time: 1 Round: 800M Run 80 D/U 2:1 21 Hang Power Cleans 155/105 2 Rounds: 400M…

Warm up: 3 RD at easy pace 10 BB deadlift 10 Reverse Hypers 10 DB Push Press 0:00 – 7:00 10 Deadlift 135/95 10 Jumping Squats 10 HSPU 2:1 7:00 – 10:00 rest 10:00 – 17:00 12Pull Up 12 T2B 6 DB Power Clean 50/35 17:00 – 20:00 rest 20:00 – 27:00 12 DB Snatch…

BOX RULES Be early. If you’re not early, you’re late. Give yourself enough time to change, and start a warm-up before class. Those of you with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class. KIDS. We love…

“FRAN” 21-15-9 Thruster 95/65 Pull Up *12 Min Cap* Strength: Strict Press- start @ 50% 1rm strict press 2×5 2×3 4×1 Push Jerk- 5×3 start at last weight of strict press