All the Squats

Competition Class

Strength

Skills&Drills

GYMNASTICS

5min AMRAP
Max UB HS Walk
15/12 Cal Row
*note distance walked

5min AMRAP
10.9.8.7.6.5.4.3.2.1
C2B Pull-ups
1.2.3.4.5.6.7.8.9.10
Barbell Strict Press 95/65
(10 C2B, 1 Strict press, 9 C2B, 2 S P, etc)

5min AMRAP
Assault Bike (Cals)
EMOM 5 Thrusters 135/95

Rest 5min b/w workouts

OLYMPIC WEIGHTLIFTING

12 - 9 - 6 - 3
UB TNG Power Clean & Jerk
155/105 - 185/125 - 205/135 - 225/145

 

MetCon

CLASS

15min to work to 1RM:

Back Squat
or
Front Squat (if you did the Total this week)

NANCY
5 Rounds for Time:
Run 400m
15 Overhead Squats 95/65