Monthly Archives: April 2016

Class @ 9am!!!

“Holbrook”

10 Rounds for time:

5 Thrusters (135/95)

10 Pull Ups

100m Sprint

*rest 1 min after each round

*35 min time cap

“Beautiful Brady Omelett”

400m Run

28 Box Jumps (24/20)

14 Burpees

400m Run

28 KB Swings (70/53)

14 Burpees

400m Run

28 Wall Balls (20/14)

14 Burpees

400m Run

*20 min time cap

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

“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

“Treble-clef”

For time:

800m Run

40 Air Squats

40 Clean and Jerks (115/75)

40 Air Squats

800m Run

*17 min time cap

Class @ 9am!!!

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

“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

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