07/01/15

The homework I write on the whiteboard at the gym is completely optional but recommended. You can do all, some, or none. Remember, you can mix and match your strength portion, wod, and homework based on your skill/strength or how you’re feeling that day. Make it so you get the greatest challenge each time! Just stay consistent with one level of homework since each level is unique in that regard.

No 6pm Sweatshop today.

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Fitness
A) Push press
Week 2

B) AFAFP
50 kb goblet squats, 45/26#
40 kb sumo deadlift
30 calorie row
20 dips
10 pull ups
20 dips
30 calorie row
40 kb sumo deadlift
50 kb goblet squats

Performance
A) Push press
Week 2

B) AFAFP
50 front squats, 95/65#
40 push ups
30 power cleans
20 box jump overs
10 hspu
20 box jump overs
30 deadlifts
40 push ups
50 barbell lunges

RTR
A) Oly
Back squats

B) Push press
Week 2

C) AFAFP
50 overhead squats, 95/65#
40 box jump overs
30 deadlifts
20 hspu
10 muscle ups
20 hspu
30 power cleans
40 box jump overs
50 front squats




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