Saturday

CLASS PROGRAM

-hspu tech- 

A.) Shuttle sprint work 

10 rounds, increasing speed each round

every 2 mins : 

5-10-15 yard shuttle

B.) 2015 Regionals Event 6

 -individual-

5 rounds

25 calorie row

16 chest 2 bar pullups

9 strict defecit hspu 4.5/3” 

-teams- 

5 rounds

50 cal row

16 synchro C2B

9strict defecit hspu

scaled 

pullups + kipping hspu

C.) -optional- Ring muscle up volume tech work

3 rounds

5 floor ninja kickups

5 low ring transitions

5 jumping ring MU

1xME low ring transition

1xME jumping MU

———————— 

C.) back squat

-heavy set of 3

D.) farmers carry

-heavy 50ft

E.) conditioning

Thursday Mainsite

10 weighted pullup or 15 T2B

40 OH lunges 50/35

10 weighted PU

30 DB snatch

10 weighted PU

20 DB OHS (10/10) 

10 turkish get-up

10 weighted PU