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Winter Work 1/31/15

Warm-up: Coach's Choice. Strength: 8x3 DeadLift. 2 min rest Conditioning: Teams of 2 EMOM for 24 min 1st minute- 30 Kb Swings (53/35) 2nd minute- 30 Jumping Lunges 3rd minute- 10 Burpee -one person works at a time. -partition as needed.

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Winter Work 1/30/15

Warm-up: 3 rds 1 min Air Dyne 15 Pass Through 15 O/H Squat 1 lap duck walk Strength: 9 sets 1 O/H Squat 1 Weighted Ring Dip 1 Weighted Chin-up -look to establish a 1RM in each movement Conditioning: 12 min Amrap 1 Rope Climb (sub 3 rope pulls) 10 Push-up 15 O/H Squat (95/65)

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Winter Work 1/29/15

Warm-up: 800 m Run(easy pace) or 1k row(easy pace) Beginner Strength: 7x3 Power Clean and Jerk Advanced Strength: Power Clean and Jerk 3, 3, 2, 2, 1, 1, 1, 1 Conditioning: Emom for 15 minutes 10 WallBalls 7 Kb Swing (53/35)

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