Monthly Archives: August 2016

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