Workouts (Fitness)

Monday, February 5, 2018 5 Rounds 10 Shoulder-to-Overhead 8 Toes-to-Bar 6 Power Snatches 4 Over-the-Bar Burpees Bar Weight: 95/65  

Tuesday, March 13, 2018 Strength Conditioning Every 2 Minutes for 5 Rounds 2 Squat Snatches At 70% 6 Bar Facing Over-the-Bar Burpees Conditioning 4 Rounds 10 Thrusters (95/65) 12 Toes-to-Bar 14 Russian Kettelbell Swings (70/53)

Thursday, April 12, 2018 Rest Day

Saturday, June 30, 2018 Prep/Gymnastics 4 Rounds Accumulate 1 Minute Plank Hold 3 Wall Walks Conditioning 30-25-20 Kettlebell Deadlift (70/53)* Calorie Row One KB In Each Hand* 25 Yard Kettlebell Farmer’s Carry (70/53) Running 400 Meter Run x 4 Work:Rest 1:1 Tempo Hard

Tuesday, October 2, 2018 Prep 2 Rounds 400 Meter Run 8 Close Grip Overhead Squats (45/35) 12 GHD Sit-ups Strength Every 1.5 Minutes for 4 Rounds 1 Pause Power Clean (Pause above the knees) 1 Power Clean 2 Jerks @ 70-85% of Max...

Monday, November 19, 2018 Prep 2 Rounds 50 Double-unders 25 Air Squats 12 Calorie Row Strength 4 Sets 25' Dual Kettlebell Overhead Walk 12-10-8-6 Barbell Strict Shoulder Press Conditioning 21-15-9 Thrusters (95/65) Russian Kettlebell Swings -Rest 3 Minutes- 12-9-6 Overhead Squat (95/65) Burpee Box Jumps (24/20) Bonus 3 x 10 Weighted GHD Sit-ups