Friday 08.22.19

schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – fossil fitness (60+)
9 – breakfast club (gp)

gen pop (gp)
strength
bench press: (85/2)6
conditioning
3 rounds
1 min ski / bike / row
1 min burpees
1 min DU’s
1 min kb clean and jerks
1 min rest 

Thursday 08.22.19

6 – red eye (gp)
7 – pink eye (gp)
8 – fossil fitness (60+)
9 – breakfast club (gp)
.
.
6:15 – din dins (gp)

gen pop (gp)
strength
front or back squats: (85/2)6
conditioning
row / bike / ski
(30/30)8
4 min rest
(30/30)8
4 min rest
(30/30)8


Wednesday 08.21.19

schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – fossil fitness (60+)
9 – breakfast club (gp)
10 – personal training (special needs)
.
.
6:15 – din dins (gp)

gen pop (gp)
strength
pullups: 5 sets | 3 – 12 reps
conditioning
30 min amrap
800 m runs
X pushups
farmers carry (cone and back)
20 step ups with knee raise

Tuesday 08.20.19

Schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – tank totters (parkinsons)
9 – breakfast club (gp)
.
6:15 – din dins (gp)

gen pop
strength
dealfits: (85/2)6
conditioning
sk / bike / row
8 min on | 4 min off

Monday 08.19.19

schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – fossil fitness (60+)
9 – breakfast club (gp)
10 – personal training (special needs)
.
6:15 – din dins (gp)

gen pop (gp)
strength
press: (85/2)6
conditioning
20 min amrap
400 m run
10 push presses (.5 bw)
15 kb swings (black, purple)

Thursday 08.15.19

schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – tank totters (parkinsons)
9 – breakfast club (gp)
.
6:15 – din dins (gp)

gen pop (gp)
conditioning
5000 m row / 5000 m ski / 5000 m run
supplemental
pull ups: 5 sets | 3 to 12 reps

Wednesday 08.14.19

schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – fossil fitness (60+)
9 – breakfast club (gp)
10 – personal training (special needs)
.
.
6:15 – din dins (gp)

gen pop (gp)
strength
hang power cleans: (72.5/3)3, (77.5/3)3, (82.5/3)3
conditioning
8 min amrap
2 cal bike
2 headcutters
add 2 cals and 2 reps per round
4 min rest
8 min amrap
farmers carry
sprint
5 tuckups 
add 5 tuckups per round 

Tuesday 08.13.19

6 – red eye (gp)
7 – pink eye (gp)
8 – tank totters (parkinsons)
9 – breakfast club (gp)
.
6:15 – din dins (gp)

gen pop (gp)
strength
bench press: (80/4)4
conditioning
ski / bike / row
4 rounds
4 min on | 2 min off