Training Monday January 7th, 2013

Reminder there is no morning class on Monday this week.

CoreFit

A1. Front Squat.    Build to a 3RM

A2.  Pull-ups Strict  3-5 reps x 5 sets. .  Use least band resistance to get upper ends of rep scheme. 

“Strength Endurance/Stamina”

EMOTM for 20 minutes:

Even min: 10 unbroken Wall Balls

Odd Min: AMRAP Burpees in 20 seconds

CrossFit

A. Build to a 1RM in Front Squat

B. Pull-ups  - supinated.  5-7 reps. x 4 sets @ 20x1.  add weight if possible.  Rest 2 minutes.

+   

“Strength Endurance/Stamina”

EMOTM for 20 minutes:

Even min: 12- 15 Unbroken Wall Balls  -- (start with 12 for first few minutes, add reps if feeling good and still getting 8 burpees or more. )

Odd Min: AMRAP Burpees in 20 seconds