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Stadium Seats

Warm-up: 5 minutes of Run, Row or AD + Mobility Strength: 15 minutes 4x10 Bench 4x10 Double KB Row Conditioning: 10 rds 1 Rope Climb 5 Strict Ring Dip 10 WallBall Sit-up 15 BallSlam

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HeadStone

Warm-up: 3 rds 10 Cal Row 10 Double Mtn Climber 10 O/H Squat 10 Pass Through 10 Russian Swings + Mobility Skill: 20 minutes to work on weakness HSPU, Kipping, Dubs... Etc.. Optional Strength (for those not going to OLY class) 10 Minutes Pause Power Snatch 10 Minutes Pause Power Clean -work to a peak in both movements -3 sec pause 2 inches off the ground. Conditioning: 5 rds 10 Power ...

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Princess of Darkness

Warm-up: 800 M run (easy pace) + Mobility Strength: 16 minutes 4 sets 10 Strict Press (60-75%) 10 Sumo DeadLift (60-75%) Conditioning: 6 minute Amrap 6 Snatch (R) 12 WallBall 6 Snatch (L) 1 min rest 1 min Max Effort Double Unders 1 min rest 6 minute Amrap 6 CTB Pull-up 12 Burpee 6 TTB 1 min rest 1 min Max Effort Double Unders

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