Monthly Archives: June 2018

Endurance Class @ 8:30am!!!

Class @ 9am!!!

1) EMOM 8

Squat clean + Push press + 2 Thrusters

2) “Full Court Press”

For time:

800 Meter run

21 Power cleans (155/105)

400 Meter run

15 Power cleans

200 Meter run

9 Power cleans

*16 min time cap

1) Tabata, 8 Rounds, :20 on/:10 off of each movement:

-KB Swings (53/35)

-Sit-ups

2) “Whiskey Sour”

18-15-12-9-6-3

Toes to bar

Box jump

*12 min time cap

Endurance Testing – Choose one

– 1.5 Mile Run

– 2k Row

*Over the next 4 weeks we will be programming endurance work two days per week. Today choose which you would like to work on more, running or rowing. Which ever one you pick today to test that will be the movement you continue to work on over the next several weeks then you will retest!

“Done Dirt Cheap”

AMRAP 5

10 Wall balls

10 Push-ups

3 Min rest

AMRAP 5

10 Single arm DB thrusters

10 Burpees 

1) EMOM 14

Min 1: Goat Movement (Pull Ups, Double Unders, HSPU’s, etc.)

Min 2: 10 Squat Jumps + 10 Hollow Rocks

2) “Flea Bath”

3 Rounds for time:

100 Double Unders

15 Chest to Bar Pull Ups

– Every 1 min : 5 Burpees

*9 min time cap

1) Back Squat

5×10, @ 65% 

2) “Mixed Emotions”

5 Rounds for time

10 SDHP (115/75)

200m Run

10 Push Press (115/75)

200m Row

*15 min time cap

Endurance Class @ 8:30am!!!

Class @ 9am!!!

1) Squat Snatch

1 Rep Max

2) “Boston Kreme”

AMRAP 8

5 HSPU

5 Front rack lunge, each leg (115/75)