Mobility: Hips/Lats
A: 10 min EMOM
Odd: 50 DU
Even: 20 AMSU
B: 3 (5 min Rounds) for max reps
1) Cal Air Dyne
2) Burpee
3) Pull Up
4) Power Clean 95/65
5) Rest
Monthly Archives: January 2017
Monday 1-30
Mobility: Calves/Hams/Lats
A: 10-8-6-4-2
Bench Press
*10 Push Up each round after lift
B: 10-10-10-10
Deadlift
*10 GHD Hip Extension each round after lift
C: 1,500 m Row For Time
D: 1,600 m Run For Time
Friday 1-27
“Happy Birthday Coach Nikki”
Mobility: Hips/Lats
A: 36 min EMOM + 3 min of Birthday Burpees
1) Cal Row 15/12
2) 15 Bar Thruster 45/35
3) 15 Box Jump Over 30/24
4) 15 GHD Sit Up
5) 50 DU
6) 15 KBS 70/53
* Cash Out with 3 min Burpee AMRAP
Thursday 1-26
Mobility: Hams/Glutes/L and T Spine/OH Pos
A: 3-2-1-1-1
Strict Press
3-2-1-1-1
Push Press
1-1-1-1-1
Split Jerk
B: 10 min AMRAP
15 Wall Ball 20/14
10 T2B
* 2 Burpee EMOM
Wednesday 1-25
Wear Pink
Mobility: Hips/OH Pos
A: 3-3-3-3-3
OHS @ 70-75%
B: 10 min EMOM
2 Hang Squat Snatch
*Build to 70-75%
C: 5 Rounds for Time
15 OHS 95/65
15 C2B
Tuesday 1-24
Mobility: Calves/Hips/L and T Spine
A: 3 Rounds
10 DB Front Lunge
10 Vertical Jump Lunge
10 DB Lateral Lunge
10 Single Leg Lateral Jump
10 DB Step Up
5 Squat Jump
B: 5-5-5-3-3-3
Back Squat @ 80-90%
C: 12 min EMOM
1) 30/25 Cal Air Dyne
2) 20 OH Plate Lunge 45/25
3) 20 Box Jump 24/20
4) 20 Goblet Squat 70/53
Monday 1-23
Mobility: Hips/Lats
A: 3 Rounds
8 DB/KB RDL
8 DB/KB Shrug
8 DB/KB Front Squat
B: 15 mins to build 1 RM Clean
C: 10 min AMRAP
5 Burpee
10 Pull Up
15 Air Squat
