Wingmen, we have moved into our conditioning bias phase of programming for the year.  Many of you will continue to experience strength gains however the focus of our work will be on handling higher volume of sub maximal weight and the ability to move those weights repeatedly.  

 

Christmas Schedule:

Xmas Eve - 9AM "12 Days Of Christmas"
Xmas Day - No Classes
Back to regular schedule on 12/26

 

10 Min EMOM:

If you have pullups, then:
odd: 10 Beat Swings
even: 1-10 UB C2B Pullups (personal ability)

If you are working on pullups, then:
odd: 5 Scapula Pullups + 5 Beat Swings
even: 5 Jumping Pullups
 

With a running clock:

0-10 Minutes
6 Min AMRAP
7 Shoulder to Overhead @ 95/65
7 Front Rack Walking Lunge

10-20 Minutes
6 Min AMRAP
4 Hang Power Clean @ 125/85 (add 15's for the men, 10's for ladies)
4 Toes to Bar

20-25 Minutes
5 Min AMRAP
2 Burpee Over The Bar
1 Squat Clean & Jerk @ 125/85
 

*score = total reps

Level 1
Toes 2 Bar = Toes 2 Rig

Level III
S2OH @ 135/95
Hang Power Clean and Squat Clean @ 165/115
 

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