Jocilyn Yarnell

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

8/1/17

For Time: 21-15-9 Deadlifts 135/95 Burpees Over Bar . . . At 8 minute Mark 15-12-9 185/125 Deadlifts Burpees Over Bar . . . at 16 minute Mark 12-9-6 Deadlifts 225/155 Burpees Over Bar . . . IF any section … Continued

Monday 7/31/17

A.Every 2 minutes for 10 minutes 5 Back Squats at 80% 1Rm . . . B. “Nasty Girls” 3 Rounds for Time 50 Air Squats 7 Ring Muscle UPs 10 hang Power Cleans 135/95

A. 28 Minute EMOM 1st-45s Row 2nd–45s Bike 3rd–45s Pushups 4th–45s KBS 5th–45s Double Unders 6th–Burpees 7th–REST –score is total # of Reps and Calories combined. 10 Single Unders count for 1 double under. so 87 is 8 double under … Continued

Tuesday 7/25/17

A. 5×3 Clean and Jerks at 75% (complete these as singles) Rest 2 minutes between Sets of 3. . . . B. 4 Rounds for Time 5 Bar muscle Ups 20 Wallballs 20/14 . . . Scale with Jumping Muscle … Continued

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