Class @ 9am!!!
Monthly Archives: April 2016
Friday April 29, 2016
“Holbrook”
10 Rounds for time:
5 Thrusters (135/95)
10 Pull Ups
100m Sprint
*rest 1 min after each round
*35 min time cap
Thursday April 28, 2016
Wednesday April 27, 2016
1) Power Snatch, 5×3
*increasing weight
*drop and reset after each rep
2) “Brown Bag”
AMRAP 12
30 Double Unders
10 Power Snatches (95/65)
30 Double Unders
11 Power Snatches
30 Double Unders
12 Power Snatches
*continue adding one Snatch every round
Tuesday April 26, 2016
“Ladder 15”
100 Push Press (75/55)
-Rest 5 Mins
75 Back Squats (135/95)
-Rest 5 Mins
50 Deadlifts (185/135)
*25 min time cap, rest included
Monday April 25, 2016
“Treble-clef”
For time:
800m Run
40 Air Squats
40 Clean and Jerks (115/75)
40 Air Squats
800m Run
*17 min time cap
Saturday April 23, 2016
Class @ 9am!!!
Friday April 22, 2016
No Noon class today!!!
“Tommy Mac”
2 Rounds for time:
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
*30 min time cap
Thursday April 21, 2016
“Strict Press Biathlon”
800m Run
21 Strict Press (115/75)
800m Run
18 Strict Press
800m Run
15 Strict Press
*200m Run penalty if you break your strict press or are are caught push pressing!
*25 min time cap
Wednesday April 20, 2016
1) Clean and Jerk: One Rep Max
2) “No Outlet”
21-15-9
Power Cleans (155/105)
Knees to Elbows
*Power Cleans must be touch and go, unbroken
*5 Box Jumps every time you break
*12 min time cap