Wednesday 04.26.2017

Warm up

coaches choice

STRENGTH

20 MIN                                                 

Power Clean + Hang Power Clean (ATK) + Front Squat

1+2+3

FINISHER

FOR TIME:                                                              

21-15-9

Dead Lift (RED/BLACK/WHITE)

Bar Hop Burpee 

Row Calories

 

RED = #225/155

BLACK = #205/135

WHITE = #185/115

Friday 04.14.2017

WARM UP
Coaches Choice

STRENGTH
3 Rounds                                   
A1: PISTOL SQUAT 5L/5R
A2: TRX PULL UP x10

FINISHER
"UFC CHAMP"
WE WILL DO THIS WORKOUT IN THE STYLE OF AN MMA CHAMPIONSHIP BOUT CONSISTING OF 5 ROUNDS LASTING 5 MINUTES WITH A 1 MINUTE BREAK BETWEEN ROUNDS. YOU WILL PERFORM EACH MOVEMENT FOR 1 MINUTE EACH REP WILL BE YOUR SCORE.

THE MOVEMENTS:
DOUBLE UNDER                                                       
2H SW (#24/16)                                                                      
AIR DYNE/ROW (CALS)
WALL BALL  
PUSH UP