1/9/19 – Rounds
Warmup » :30s Lats & Thoracic » 10 Roll Over to V-Sit » 10 Groiners 5 Rounds for Time Use the same KB for all
Author: Joey Burr
Functional BB 1/8 & 1/10
Olympic: Find 1RM on Snatch &/OR Full Clean. Record in Log. Powerlifting: SSB Triple OR Football Bar Triple. Then 5×5-8 @ 65%
AD Jan 7-9
High School Conditioning – See COTD Main Work Upper: 1A. 5×5 Barbell Bench 1B. 5×10 Ring Row 2A.50 V-Ups 2B.50 Band Hammer
BC / KB BOXING 1/8/19
BOOTCAMP COTD — Based on Skill Level – Run 1 Mile, 3/4 or 1/2 Mile – 10m CAP 1 Mile = 6
1/8/19 – AMRAP Heavy
Warmup » :30s Foam Roll IT/Quads » 10 Roll Over to V-Sit » :60s Plank AMRAP 18 »3 Sandbag Shoulder Loads (40/80/150)(30/60/80) »5