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Friday 1/3

Boot Camp kicking of Saturday 11am!


Saturday Open gym will be at 2pm


Strength On the Minute x 10: 2 Front Squats

Sets 1-2: 50% of 1RM Front Squat Sets 3-4: 55% of 1RM Front Squat Sets 5-7: 60% of 1RM Front Squat Sets 8-10: 65% of 1RM Front Squat

Conditioning 2 Rounds: 400 Meter Run / Row 20 Single Dumbbell Box Step-ups 400 Meter Run / Row 20 Single Dumbbell Hang Clean & Jerks (switch every 5) 400 Meter Run /Row 20 Single Dumbbell Power Snatches (alternating)

Rx+ 30 reps of the DB movements

Dumbbell: 50/35 Box: 24/20




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Friday 12/4

Midline 2 Sets: :30 Plank Hold :30 Side Plank (Right Side) :30 Side Plank (Left Side) :30 Plank Hold :30 Side Plank (Left Side) :30 Side Plank (Right Side) -Rest 2:00 B/T Sets- Conditioning See You Ag

Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

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