11/9/15: Monday


PRINT and bring your Squat Strong paper with you to class today!
squat strong program
Squat Strong 
Week 2/Day 1
“Repeated Effort”
then
“Jackie”
1000m row
50 thrusters (45#/35#)
30 pull-ups
    
 

 

11/6/15: Friday


14 minute alternating emom
3 deadlifts @ 80% of 1rm
max pull-ups
rest 2 minutes
14 minute alternating emom 
max ring push-ups
max strict press (65/45)
then
Accessory:
100 banded hamstring curls
    
 
 

11/5/15: Thursday: Oly Club 7:30pm 


PRINT and bring your Squat Strong paper with you to class today!
squat strong program
Squat Strong
Week 1/Day 2
“Speed Partials”
then
4 minute amrap
row for calories (30/25)
15 burpees over rower
rest 1 minute
4 minute amrap
400m run
max burpee box jumps (24/20)

    
 
 

11/4/15: Wednesday

Snatch and Clean technique work then Iron Curtain WOD 2 7 minute ascending ladder 10 muscle-up or 75 double under buy-in 7 power snatch (75/35)/(45/35) 7 burpees over bar 7 power snatch (105/55)/(75/65) 7 burpees over bar 7 power snatch (135/75)/(105/75) 7 burpees over bar 7 power snatch (165/95)/(135/85) 7 burpees over bar 7 power…