Jocilyn Yarnell

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

Thursday 9/29/16

A. Row or Run Intervals…Choose your weakness 4 Rounds 500m Row or 400m Run rest 30s 1000m Row or 800m Run Rest 2 minutes B. 1 Max Unbroken set: Ring Muscle Up or C2B Pull-ups or Pullups or Pullup with … Continued

Wednesday 9/28/16

A. 5×3 Back Squat at 70% B.12 Minute AMRAP 15 Calorie Row or 200m Run 12 Burpee Box Jumps 24/20 9 TTB C. 3 Sets 10 Push Up+Row 10 Incline Dumbbell Press Additional Lifting to be performed during open gym … Continued

Tuesday 9/27/16

A. EMOM 12 minutes 1st–6 Romanian Deadlifts at 60% Snatch+10lbs 2nd–5 Tall Box Jumps 3rd–8 Dumbbell Split Squats per leg B. 15 Minute AMRAP 55 Power Snatches at 95/65 55 Pullups 55 calorie row or 800m Run 55 HSPU —Score … Continued

A. 5×2 High Hang Snatch at 70%+10lbs if no misses last week B. 5 Minute Amrap 750m Row Buy-In AMRAP 9 Hang Squat Cleans 95/65, 25 DU Rest 5:00 5 Minute AMRAP 500m Row Buy-In AMRAP 9 Hang Squat Clean … Continued

Friday 9/23/16

10-9-8-7-6-5-4-3-2-1 Thruster 115/80 100m-200m-300m-400m-500m-600m-700m-800m-1000m ROW (if there aren’t enough rowers, you may opt to run…use educated guesstimation to determine the unmarked distances) Additional work to be done during open gym time 1 Cluster (clean+thruster) at 80% 1RM Clean and Jerk … Continued

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