Archive for: June, 2016

Friday July 1, 2016

Michelle
A. 4×5 Deadlifts then Max Effort HSPU after each set – 1 Rd every 4 Minutes
B. 6 Minute AMRAP x 2
10 Thrusters @ 95/65
20 C2BPU
40 Double Unders
5 Minutes rest in between rounds
Bonus*
Power Clean + Push Jerk – Heavy Single
3×3 Clean Pulls @90% of Tuesday

Thursday June 30, 2016

Karl
A. Snatch – 1×5 @ 65%, 1×4@70, 1×3@75 then heavy single
B. Snatch Pulls – 3×3 @90% and work your way up
C. 10 minute AMRAP
5 OHS @135/95
10 Push Ups
15 KB Swings @53/35
*Bonus*
Backsquat – Heavy Single
Pause Back Squat 3×3

Wednesday 6.29.2016

Keith

A. Front Squat – Heavy Single then 3×3
B. 25-20-15-10
Wallball @ 20/14
Deadlifts @225/155
400M Run after each round
*Bonus*
Jerk
1×5@65%
1×4@70%
1×3@75%
Heavy Single
Power Snatch Heavy Single
60 GHDSU
60 Sit Ups

Tuesday 6.28.2016

Kim

A. Clean and Jerk EMOM
1×5@ 65
1×4@ 70
1×3@ 75
1×5 Up to a Heavy Single
B. Clean Pulls 2×2 @ 90% of your heavy single
Clean Pulls 2×2 @ 95% of your heavy single
C. 7 Minute AMRAP
Ascending Ladder 3-6-9-12-15-18-21 etc
Clean and Jerks @ 135/95
T2B
*Bonus*
Snatch Heavy Single
10-8-6-4-2 Bench Press

Monday 6.27.2016

Erik

A. 1 RM Backsquat
B. Bergeron Beep Test EMOM Until Failure
7 Thrusters @ 75/55
7 Pull Ups
7 Burpees

Sunday 6.26.2016

DJ

Teams of 3:
0-7 Minutes
1500M Row
Max Effort T2B
10-17 Minutes
1500M Row
Max Effort Thrusters @ 95/65
20-27
1500M Row
Max Effort Burpee Boxjumps @24

Saturday 6.25.2016

Nicole and Kara

7 AM will will meet at Baird Park in the lower parking lot, below the golf course. We’ll be doing a running workout. If you want to come, join us and bring a friend.

8:30 and 11 AM Class:

3 Power Snatches EMOM x 8 (+5 from last week)

5 RFT (25 Minute Cap)
50 Wallball @ 20/14
100 Double Unders

Friday 6.24.2016

CJ
A. 5 C2BPU EMOM x 20 (work on movement) Quality over Quantity
B. 1 Minute AMRAP x 5
 Max Effort Unbroken Clean and Jerks @ 135/95
*1 to 1 Rest
C. 3 Minute Plank
*Bonus* Bench Press 3 Sets Max Effort @ Bodyweight

Thursday 6.23.2016

Heather

A. Hatch week 12 Day 2
B. 12 Minute EMOM
Min 1: 20 /17 Cal Row
Min 2: 12 Box Jumps @ 30/24
Min 3: 18 Burpees
Min 4: :30 Hollow Hold
*Bonus*
For Time 50 GHD, 5 Legless Rope Climbs

Wednesday 6.22.2016

Brenden

A. EMOM x 8:
odd: 20 DL @ 55%
even: 60 Double Unders
B. Elizabeth – 21-15-9
Power Cleans @ 135/95
Ring Dips
Bonus 10 minute AMRAP
100 Foot Sandbag Carry + 5 Squats
100 Foot Sled Pull @ 225 / 155 lbs
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