8/25/15

Warm-up
Hip flexor banded stretch
Squat hold – 2 minutes

2 rounds with emtpy bar

5 DL

5 Front squats

5 OH Presses

5 OH Squats

Strength

5×3 Push Jerk

Jeremey 115lbs

Charlotte 95lbs

Chelsea 

Each minute for (max) 30 minutes (Finish out 20 at least):

5 Pull-up

10 Push-up

15 BW Squats

Result:

Jeremey – Made it through 15 minutes (18 total in 20 minutes). 2 minute PR!

Charlotte – Made it through 4 minutes on time and 13 total in 20 minutes

3/26/15

Warm-up

Hip flexor banded stretch
Squat hold – 2 minutes

2 rounds with emtpy bar
5 DL
5 Front squats
5 OH Presses
5 OH Squats

Strength

DE Back Squat – 10×2@155lbs

Conditioning

Chelsea 
Each minute for (max) 30 minutes:

5 Pull-up
10 Push-up
15 BW Squats

Result: Made it until minute 13

Endurance 

800m bike repeats with 1/1 rest

*Did 6 rounds