Jocilyn Yarnell

Tuesday 12/20/16

A. From Competitor’s Training 3 Rounds For Time 500m Row 12 Push Jerks at 155/105 15 TTB —Scale to finish with in 15 min Time Cap –May sub 400m Run for row B. 3 Sets 10 Straight Leg DeadLifts 10 … Continued

Thursday 12/15/16

A. 4 rounds for time 400m run OR 500m Row 30 Wallballs 10 Deadlifts 275/185 B. 3 sets 10 Strict Press 8 Strict Pullups 15 side dips

Tuesday 10/13/16

For Time 30 Calorie Row 30 C2b 30 kbs 30 front squats 115/80 30 ttb 30 Push Press 115/80 30 Deadlifts 30 wallballs 30 burpees 30 Double Unders

Monday 12/12/16

A. For Time 1200m Run or 1500m Row 100 Double Unders 50 KBS 53/35 100 Double Unders 1200m Run or 1500m Row B. 5 Sets 1 Power Clean+2 Front Squats +3 Thrusters at 65% 1 RM Clean and Jerk

Friday 12/9/16

A. 15 minutes to work up to a heavy single Front Squat B. 15 Minute AMRAP 12 Box Jumps 30/24 9 Power Snatches at 135/95 6 Bar Muscle Ups C. Rodney’s Burnout

Tuesday 12/6/16

A. For Time 30 minute Cap 500m Row 25 TTB 30 Barfacing Burpees 15 Front Squats 155/105 500m Row 25 Deadlifts same weight 30 Bar Facing Burpees 500m Row 25 Toes to Bar

Monday 12/5/16

A. EMOM 20 1st—15/12 Calorie Row 2nd–6 HSPU or 6 Dumbbell Presses B. 1o min emom 3 Front Squats at 70%

Friday 12/2/16

For Time 3 Rounds 7 Thrusters75/55 7 Pullups 7 Burpees 7 Thrusters 7 pullups 7 burps 7 thrusters 7 pullups 7 burpees ROW 50/40 Calories YES You do the 777 three times then the 50/40 calories. Then you Repeat that … Continued

Thursday 12/1/16

A. For Time 50-40-30-20-10 KBS 53/35 Sit ups B. 5 Sets 3 Overhead Squats with 2s pause at bottom position 30s couch Stretch Per leg 6 Glute Ham Raises

Tuesday 11/29/16

A. 3 Rounds for Time —20 minute Cap 45 calorie Row or 600m Run 30 burpees 15 ghd situps B. 5 sets 2 Push Presses +2 Push Jerks at 65% of clean and jerk +5-15lbs C. Max strict hspu rest … Continued

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