1.24.12 Strength

Workout 1
4×15 Bulgarian Bag Halos (each direction) to Warm-up
Then:
4x (1-4) DB Push Press Team Ladder (3 players)
“Rest” in OH position while other players work
Rest a bit between sets
Then:
“Nothing But Pull-ups…and a Shit Load of Wall Ball Too”
4×3 Strict
3×5 Strict
2×15
1×25
*Each strict set should be to failure
Between each set do 20x “Perfect” Wall Balls @ 12-20#
10 sets total
Then:
10-1-10 Push-up Ladder (2-4 players)
Then:
Cool Down
 
Results
Loudres M.
Lisa W.
Jarrod W.
Niko M.
Kevin G.
Jamie B.
Dana K.
Tammi J.
Hebah F.
Ashley T.
Byron Y.
Kelly R.
Preeti J.
Jennifer D.
Matthew F.
Billy S.
Holli S.
Latissa H.
Aldo P.
Robin M.
Sky J.
Susan S.
Rob J.
Michelle K.
Bob R.
John C.
Jason A.
Jim C.
Byron D.
Kara S.
Will B.
Andrew M.
Marissa F.
Shari O.
Ashley C.
Marcus W.
Nicole P.
Alejandro P.
Lizzy M.
James R. 
Evan J.
Matt H.
Monica M.
Xeve S.
Robert Y.
Tanya H.
Britni P.
 
Workout 2
Rope Skip (Break a sweat!!)
Then:
3×15 Back Squat @ 135#
Then:
Hang Squat Clean
5x @ 135#
3x @ 155#
2x @ 185-205#
Transition quickly between sets. Rest only enough to add weights
Rest 3-4 minutes between complete sets
3 sets
Then:
Deadlift Cluster
4x (1-1-1-1-1) Deadlift @ 90% 1RM
Rest 15s between each rep
Rest 5 minutes between sets
Then:
Cool Down
 
Results
Chris W.
Jen H.
Niko M.
Christian B.
Rob S.
 
Coach’s Comments
 N/A
 
Photos