Wednesday, March 22, 2017
Warmup (10 min): Coach’s Choice–Shoulder
Skill Work (10 min): 3 rounds
6-10 supine ring rows
8-12 DB rows
Strength/Hypertrophy (20 min): 3 rounds of
Push/Press/Bench 50-60% x 8-12 reps
DB Curls 8-12 reps
Battle Ropes, :20 max effort
Airdyne :30 max effort
Conditioning (20 min): “Paul James”–for time
300 single unders
60 db snatches (30/side)
50 burpees
*Level 1 DB cleans, 25 burpees
*Level 2 reps as Rx’d
*Rx 35/20

Friday, March 24, 2017
Warmup (10 min): Dynamic
Strength & Conditioning Circuit (40 min): Rounds of
Deadlift 40-50% x 2-3 reps
Goblet & Swing Ladder 5-4-3-2-1
Row 1 min easy pace, Airdyne 30 seconds hard pace
20 situps, 20 pushups, 20 ring rows
DB Thrusters, 7-12 reps
45-75 second plank
Cashout (10 min): 
1) Couch Stretch 1 min/side
2) Side plank 30 seconds/side