1) Back Squats:
7-5-3-1, then, 7-5-3-1
(increase weight on each set, second time through go heavier then the first round)
2) “Glow Stick”
AMRAP15
20 Air Squats
15 Power Cleans (135/95)
10 Toes to Bar
1) Back Squats:
7-5-3-1, then, 7-5-3-1
(increase weight on each set, second time through go heavier then the first round)
2) “Glow Stick”
AMRAP15
20 Air Squats
15 Power Cleans (135/95)
10 Toes to Bar
***Paige still has a few time slots available for messages today from 5:30-7pm***
1) Hang Squat Snatch + Squat Snatch, build to a heavy complex.
2) “Mood Swing”
3 Rounds for Time:
400m Run
21 Snatches (75/55)
12 Burpees
*17 min time cap
1) Push Press: 5×3, increasing
2) “Death By Thrusters” (115/75)
***This is the first full week of 5 and 6am classes!***
**If you are interested in a message with Paige please sign up on the FB page! She will be here Wednesday 4-7p and Saturday 8-11a!**
1) EMOM12
Odd: 15 Sit Ups
Even: :30 sec Plank Hold
2) “Red Stripe”
4 Rounds for time:
15 Cal Row
15 Bench Press (135/85)
60 Double Unders
*17 min time cap
Class @9am!!!
“Bradshaw”
10 Rounds for time:
3 handstand push-ups
225-lb. deadlifts, 6 reps
12 pull-ups
24 double-unders
*30 min time cap
“Highway to Hell”
3 Rounds for time:
800m Run
20 Back Squats (185/125)
*21 min time cap
1) 15 mins to Build to Heavy Single Jerk (Split or Push)
2) 15 mins to Build to Heavy Single Power Clean
3) “Heavy Grace”
30 Clean and Jerks (185/135)
*8 min time cap
1) Skill: KB Snatch
2) “Pure Quality”
3 rounds for total reps:
1:00 – Air Squats
:30 – Rest
1:00 – KB Snatch non-dominant arm (53/35)
:30 – Rest
1:00 Double Unders
:30 – Rest
1:00 – KB Snatch dominant arm (53/35)
Rest 1:00 between rounds
***BIG thank you to KC and Tia for hosting the cookout the other day! It was a lot of fun! :)***
**Paige had posted on the Facebook page about messages on Tuesday from 3-8pm if anyone is interested. Either post back on the FB page or you can contact me as well***
“So There’s That”
50 Burpees
1 Mile Run
2k Row
50 Burpees
*25 min time cap