Friday

A. Press – 1RM

B.
1-10 press @95/65
10-1 t2b

*12 minute cap

Thursday – 092916

EMOM x 20:

Odd Minute – 15/12 Calorie Row

Even Minute – 10 Back Squats (135/95)

1 Min = :45 sec work / :15 sec transition

Squats are from …Read More

Wednesday

A. Snaertchertch – 1RM

B. “Isabel” – 30 snatches for time @135/95#

Tuesday – 092716

“Filthy 50”

For time:

50 Box jump, 24/20

50 Jumping pull-ups

50 Kettlebell swings, 53/35 lb

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/33 lb

50 Back extensions

50 Wall …Read More

Monday

Run 1 mile
10 rope climbs
Run 800m
5 rope climbs
taint burn

Friday – 092316

“Nancy”
Five rounds for time of:

400 meter run

95/65 pound Overhead squat, 15 reps

Wednesday

20 minute AMRAP

10 pushpress @115/75
10 kb swings @53/35
10 box jumps @24”/20”

Tuesday – 092016

A. Snatch Deadlift –  3×3

B. 7 min AMRAP:

1 DL (315/205), 7 Burpees

2 DL, 7 Burpees

3 DL, 7 Burpees…

…etc, until the clock runs out.

New monthly gymnastics warmup + Monday

Greetings.

For the next four weeks we will be implementing a gymnastic warmup for the first ten minutes of class on Monday/Wednesday/Friday. We will also be …Read More