7 January 2014

This week has been crazy! I dont think we have ever had every member in the gym at the same time, until now. For the rest of the week, we will have extra coaches on hand to assist with the evening classes.

Todays schedule:

0530 A/C
0930 Open gym
1630 otw
1730 otw
1830 otw
1930 0tw

Athletic Conditioning 0530 (For Tony)

Strength:

Deadlift:

3 @ 70%, 3 @ 80%, M.E. @ 90%

MetCon:
2 Rds of:

50 – Double Unders

40 – Walking lunges w/wallball overhead (20/14) (each step is a rep)

30 – KB Swings (24/16)

20 – Wallball shots (20/14)

10 – HSPU or 1:00 of HS hold

BBG: evening classes

Back Squat: 50%x5, 60%x5, 65%x5, 70%x5, 65%x5 – rest 90 sec between sets

(Based off 1RM Back Squat)

Conditioning:

4 rounds of:

:45 ME Thrusters 95/65#
:45 ME UB C2B Pull-ups
1:30 Rest

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