Friday, December 22, 2017

WARM-UP:
Bear crawl alphabet – “write” the letters of the alphabet in a bear crawl. Each letter should be about 6’ top to bottom.

CONDITIONING:
Advanced
AMRAP in 10:00 
5 hang power cleans, 155#/115#
5 box jumps, 30”/24” 

Intermediate
AMRAP in 10:00 
5 hang power cleans, 95#-135#/65#-85#
5 box jumps, 24”-30”/20”-24” 

Beginner
AMRAP in 10:00 
5 dumbbell hang power cleans, 10#-20##
5 box jumps or 10 box step-ups, 12”-20” 

ACCESSORY:
Advanced
5x
30 crunches
30 Russian twists 

Intermediate
4x
30 crunches
30 Russian twists 

Beginner
3x
30 crunches
30 Russian twists 

MOBILITY:
4x 
1:00 each side – couch stretch
1:00 – banded Samson stretch 
1:00 – foam roll upper quads one leg at a time

buffedout

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