Wednesday 5.30.18

THRUSTERS (rack) 15min to est 5RM for the day start light and build to heavy within 5 sets CONDITIONING AMRAP15 w/partner 15/11 Calorie Row 10 Wallballs (20/14) 10 DB Hang Clean & Jerk (5 each @ 50/35)

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Friday 5.25.17

BACK SQUAT (recovery) 3 Sets of 10 @ 50-60% of 1RM CONDITIONING 4 Rounds NFT 12/8 Calorie Bike 10 Box Jumps (24/20) 10 Wall Balls (20/14)  

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Monday 5.21.18

BACK SQUAT EMOM 10 2 Back Squats @ 60% of 1RM B. Squat FRONT SQUAT 3 sets of 7 @ 60-65-70% of 1RM F. Squat CONDITIONING 10 down to 1 Bench Press (50-60%: keep it light) BB Bent Row (same weight as bench) 10 Abmat sit-ups after each round

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Friday 5.18.18

CONDITIONING 3 RFT 500m Row 400m Run 30 Wallballs GYMNASTICS Handstand/Handstand Walk E2M for 12min (6 Sets) Max Free Handstand Hold Max Handstand Walk

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Thursday 5.17.18

CONDITIONING Class Splits into 2 Teams: 3 Rounds Team 1: Max Calorie Assault Bike Team 2: 400m Prowler Push Teams will switch at the completion of the 400m Push. ┬áScore is teams total calories on Bike 👍

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