Friday! – 050616

A. Snatch – Technique.

B. EMOTM X 20:

Snatch 

Weight for this is based on how you looked / felt during the technique work.

Wednesday – 050416

20 Minute AMRAP:

24/20″ Box Jump, 30 reps

115/75lb Push Press, 20 reps

3 Rope Climbs

Monday – 040216

A. OHS – 3 RM

A1. – 95% x 3

A2. – 90% x 3

B. 100 Burpees for time.

Saturday – 043016

Reminder: schedule change

For this day only there will be the following classes:

930-10:30AM “Non-Destruction”

10:30-11:30AM “Prancery class” (ladies only) taught by Andrea Ager.

11:30AM Foundations

11:30-1PM Open Floor


Thursday – 042816

“Nate”

20 Min AMRAP:

2 x Muscle Ups
4 x Handstand Push Ups
8 x KB Swings (70#)

There will be scaling options.

Tuesday – 042616

2014 Regionals Event 6 

50 cal Row

50 Box Jump-Overs -24″ M/20″ W

50 Deadlifts -180# M/120# W

50 Wall Ball -20# M/14# W

50 Ring Dips

50 Wall Ball 

50 Deadlifts 

50 …Read More

Friday – 042216

A. Hang Snatch + Snatch

B. 10 Minute AMRAP:

3 x Hang Snatch (135/95)

30 x Double Unders

Wednesday – 042016

A. Practice Handstand Push Ups

B. EMOTM x 30 Minutes:

Min 1: 15 Calorie Row
Min 2: 12 Box Jumps
Min 3: 9 HSPU
and then back to calorie row, …Read More

Monday – 041816

*Rolling classes continue in the evening*

Overhead Squat Cycle

A. Overhead Squat – 5RM
95% x 5
90% x 5

B. 6 x 400m Repeats
Sprint hard the first 200m, then jog …Read More

Thursday – 041416

A. Strict Press – 3RM

B. Strict Press – 3 x 10 @ 70% (of 3RM)

C. EMOM x 20 Minutes:

Odd Minutes: 30 x Double Unders
Even Minutes: 10 …Read More