Jocilyn Yarnell

Wednesday 9/20

A. 5×3 Tall Jerks . . . B. 8 Minute AMRAP 10 Toes to Bar 30 Double Unders . . . C. 3 sets 10 weighted Back Extensions 10 single leg deadlifts per leg

9/19/17

10 Minute AMRAP 200m Run 20 Lunge Jumps –rest 5 minutes 10 minute amrap 10 Burpees to Target 1x Prowler Push (down and Back) –rest 5 minutes 10 minute AMRAP 200m Run 15 Goblet Squts 53/35

Monday 9/18/17

Overhead Squat Every 90s for 8 sets (12 minutes) 1 Pausing Overhead Squat + 1 Overhead Squat at 70% 1RM Snatch (2 second pause in bottom) . . . B. 15 minute AMRAP 55 Power Snatches (95/65) 55 Pull-Ups 35 … Continued

Wednesday 9/13/17

A. Every 2 minutes for 10 minutes 3 Front Squat at 75-80% 1Rm . . . B. 4 Rounds for Time 15 Toes to Bar 15 Burpee Box Jump Overs

Tuesday 9/12/17

A. 4 Sets of Skill pRactice 1– Handstand Pushups 2–Double Unders 3–PUllup progressions B. 10 minute AMRAP 8 Dumbbell Squat Cleans 16 walking lunges 24 sit ups

Thursday 9/7/17

For Time 800m Run 100 Walking Lunges 50 Pushups 600m Run 75 Air Squats 40 Pushups 400m Run 50 KBS 53/35 30 Pushups 200 Run 20 Box Jumps

5 min AMRAP: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 5 Min AMRAp 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00 5 min AMRAp 20 Wall Ball Buy-In 6 … Continued

Tuesday 9/5/17

A. 4×3 Thrusters at 60% 1RM Front squat +5-10lbs from last week . . . B. For Time 800 Meter Run 30 Calorie Row 25 Bar Facing Burpees 20 squat clean Thrusters (115/80)

Wednesday 8/29

A. Every 2 minutes for 16 minutes 1 Snatch at 82%+5lbs . . . B.5 Rounds for # of Reps Max Reps Bench Press 185/125 Max Reps Strict Pullups (do not rest between bench and pull-ups) Rest 3 minutes between … Continued

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