Jocilyn Yarnell

Monday 8/21/17

A. 1rm Back Squat . . . B. 5 Rounds For Time 400m Run 20 Alternating Dumbbell Snatches 50/35 –18 minute Time Cap

Friday 8/19/17

A. Snatch 1RM B. 3 Rounds for Time 10 Chest to Bar 10 Front Squats 10 Burpees 165/115 Rest 2 minutes Between rounds

Tuesday 8/18/17

We will test Snatch Tomorrow A. 10 minute AMRAP 200m Run 200m Row 10 Burpees . . . B. 10 Minute Amrap 20 Air Squats 10 Toes To bar 10 Pushups . . . C. 10 minute AMRAP 30 Double … Continued

Wednesday 8/16/17

A.Every 2 minutes for 20 minutes: 1 Deadlift until you reach 1RM B.For Time: 10 minute AMRAP 20 walking lunges 20 Kettlebell Swings

Tuesday 8/15/17

A. 10 minutes to find 1 rm Strict Press B. 15 minutes to find 1RM Front Squat C. AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Row in time remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs … Continued

Monday 8/14/17

This week We will be Testing Your Lifts! A. Every 90s for 15 minutes (10 sets) 1 Squat Clean and Jerk B. For time 21-15-9 Sumo Deadlift High Pull 95/65 Push Press lateral burpees over Bar

Thursday 8/10

Tabata 8 sets 20s on 10s rest (4 min per station) Pushups air squats setups calorie row at 20 minute Mark Complete 50 Burpees for Time OR Run 1200m For Time

Wednesday 8/9/17

A. Push Press 5×5 at 70ish percent B. For Time 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Run 5-10-15 Kettlebell Swings (70/53) Toes to Bar

Monday 8/7

Snatch Every 2 minutes: 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 . . . 3 Rounds for Time 400m Run 15 Clean and Jerks 115/80 75 Double Unders

Thursday 6/3/17

TABATA 20s on/ 10s off for 4 minutes (8 sets) per exercise . . . 1. Row 2. Sit-up 3. Bike 4. Battle Rope Complete Entire 4 minutes before moving to the next station

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