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Monthly Archives: June 2018

Sunday July 1, 2018

Posted on June 30, 2018 by Suzie Lilakos

Endurance Class @ 8:30am!!!

Posted in Uncategorized |

Saturday June 30, 2018

Posted on June 29, 2018 by Suzie Lilakos

Class @ 9am!!!

Posted in Uncategorized |

Friday June 29, 2018

Posted on June 28, 2018 by Suzie Lilakos

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

Posted in Uncategorized |

Thursday June 28, 2018

Posted on June 27, 2018 by Suzie Lilakos

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

Posted in Uncategorized |

Wednesday June 27, 2018

Posted on June 26, 2018 by Suzie Lilakos

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 

Posted in Uncategorized |

Tuesday June 26, 2018

Posted on June 25, 2018 by Suzie Lilakos

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

Posted in Uncategorized |

Monday June 25, 2018

Posted on June 24, 2018 by Suzie Lilakos

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

Posted in Uncategorized |

Sunday June 24, 2018

Posted on June 23, 2018 by Suzie Lilakos

Endurance Class @ 8:30am!!!

Posted in Uncategorized |

Saturday June 23, 2018

Posted on June 22, 2018 by Suzie Lilakos

Class @ 9am!!!

Posted in Uncategorized |

Friday June 22, 2018

Posted on June 21, 2018 by Suzie Lilakos

1) Squat Snatch

1 Rep Max

2) “Boston Kreme”

AMRAP 8

5 HSPU

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

Posted in Uncategorized |
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