Tuesday – 072616

A. Muscle Up Practice and/or Weighted Pull Up Work

B. “GI Jane”

100 Burpee Pull Ups

Friday – 072216

A. Front Squat – 3RM w/ 2 sec pause.

B. Death by Front Squats

Choose a weight approx. 60%-70% of the day’s triple.

Wednesday – 072016

A. Practice Rope Climbs

B. Every 5 min x 5 rds:

2 Rope Climbs

25 Box Jumps (24/20)

25 KB Swings (53/35)

Monday – 071816

A. Split Press – 3RM

B. “Karen”

150 Wall Ball shots for time.

 

 

Split Press

Thursday – 071416

A. Pistol Practice

B. Tabata Squats

Tabata Deadlifts (155/105)

Tabata Squats

Tabata Deadlifts (155/105)

Tabata Squats

Tuesday – 071216

5K Row

.

.

.

.

.

.

Just kidding (jajajajaja)

A. Back Squat – 10 Sets x 3 Reps

Every 2 minutes perform a triple. Increase load if possible.

B. 21-15-9

Wall Balls

Burpees

Friday 070816

A. Hang Power Snatch – Heavy Single

B. EMOTM x 12 minutes:

Odd Minute – 3 x HPS

Even Minute – 20 x Weighted Sit Ups

Wednesday – 070616

“Diane”

21-15-9 Reps For Time

Deadlift (225/155 lbs)

Handstand Push-Ups

Friday – 070116

**Reminder**

There is no class / open floor on Sunday (7/3) & Monday (7/4). Saturday Coach Dave is running a special class at 9am. This is …Read More

Wednesday – 062916

A. Practice TNG Push Jerk

B. Every 4 minutes x 5 Rnds:

200m Run

10 x S2O (155/105)

10 x Box Jump Overs