Archive for: June, 2016

Friday July 1, 2016

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

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

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

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…

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Monday 6.27.2016

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

Sunday 6.26.2016

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

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…

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Friday 6.24.2016

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

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

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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