Friday

A. Push Jerk – touch and go double

B. “Freddys Revenge”

5 rounds for time :
5 push jerks @185/115
10 burpees

10 minute cap

Tomorrow, Coach Dave and Team Dynamix …Read More

Wednesday

5 rounds for time :

400m run
30 box jumps @24”/20″
30 wallballs @20#/14#

Monday

A. Snatch – 1RM

B. 30 Snatches (squat) for time @135/95

Thursday

A. Rope climbs

B. 21-15-9 thrusters @95/65
3-2-1 leg less rope climbs

6 minute cap

Tuesday

A. Hang Power Clean – 1RM

B. AMRAP 15 minutes

55 double unders
15 c2b pullups
5 hang power cleans @155/105

Friday

MONDAY EVENING CLASSES ARE TO BE RESUMED AS REGULAR SCHEDULE REGULAR EVENING CLASSES ARE REGULAR SCHEDULED CLASSES

5:30PM
6:30PM
7:30PM
8:30PM
For max weight:

1 power clean
2 front squats
3 jerks

then 20 …Read More

Wednesday

A. Press – 1RM

B. EMOTM x 20 minutes
Even – 15 wall-balls
Odd – 20 double-unders

MONDAY

A. OHS 2RM ; 95% x 2, 90% x 2

B. AMRAP 10
5 pull-ups
10 push-ups
15 KB swing

Thursday

A. Front squat 1 1/4 x 3 reps

B. 4 rounds for time:
400m run
20 front rack lunges @135/95
20 T2B

Tuesday

A. Power Clean – 1RM

B. For time:
50 push-ups
500m row
30 power cleans @185/115