Jocilyn Yarnell

Friday 10/14/16

A.3 sets 8 SUMO Deadlifts 10 Push up+ row+ push up+ row 8 glute ham raises B. 3 Rounds for time 21 calorie row 15burpees over bar 9 shoulder to overhead 135/95 Extra lifting back squat 1×3 at 80% 1×5 … Continued

Wednesday 10/12/16

A. 7s 7 HSPU 7 Thrusters 135/95 7 Knees to Elbows 7 Deadlifts 245/175 7 Burpees 7 kbs 70/53 7 Pullups Lifting to be done at open gym Snatch Complex 1 Snatch +1 Drop Snatch +1 ohs . . . … Continued

Tuesday 10/11/16

A.E2MOM 2 Front Squats at 80% 1RM B.25 minute Time cap For Time 1200m Run or 1500m row 100 DU or 3 minutes of double under practice 50 Wall Balls, 20/14* 100 DU or 3 minutes of double under practice … Continued

Monday 10/10/16

A. 8 Minute EMOM 1 Power Clean every minute beginning at 50% 1RM and increasing every minute B. Score is Number of Power Cleans 5 Minute Window… 40/30 Calorie Row + 1 Rd of Cindy AMRAP Power Cleans, 135/95 -rest … Continued

Friday 10/7/16

A. 10 minute EMOM 5 Bench Press 5 Strict pullups B. 100 Burpees for Time Every minute Perform 5 Wallballs —IF THIS SCARES YOU; you need to come 🙂

Thursday 10/5/16

A. 5 Sets 1 Hang Snatch+1 Snatch B. For Time 42 Calorie Row 21 Squat Snatches 30 Calorie Row 15 Squat Snatches 18 Calorie Row 9 Squat Snathes 95/65 –16 minute Time cap 3 Rounds not For Time 10second False … Continued

Wednesday 10/5/16

A. 4×2 Pause Front squat at 80% 1RM B.Conditioning 15 Minute AMRAP 30 Thrusters (95/65) 30 Box Jump Overs, 24/20 30 Cal Row 30 TTB C.Skill Conditioning 300 Double Unders for time

Tuesday 10/4/16

A. For Time 1 Round 800 Meter Row 80 DU 21 HPC (135/95) 2 Rounds 400 Meter Row 40 DU 15 HPC (135/95) 3 Rounds: 200 Meter Row 20 DU, 9 HPC (135/95) –Time to beat 20:24 3. Gymnastics 2 … Continued

Monday 10/2/16

5 Minute Amrap 50 wallballs then Amrap in remaining time 12 DL 185/135) 12 Lateral Burpees over Bar … Rest 5:00… 5 Minute Amrap 35 wallballs then Amrap in remaining time 9 DL 185/135) 9 Lateral Burpees over Bar … … Continued

Friday 9/30/16

A. Work up to 90% 1RM DeadLift Max Reps at 90%-30-60lbs (30 if your max is lower than 300lbs) B. For Time 9-15-21-27 Wallballs Toes to Bar C. 3 sets 10-20 GHD Sit ups 10-15 Dumbbell Bench Press 20-30 Banded … Continued

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