Jocilyn Yarnell

Friday 4/28

A. 5 Sets of 3 HIGH Hang Snatches B. “Nancy” 5 Rounds for Time 15 OHS 95/65 400m Run

Thursday 4/27/17

If more than 4 people to class; stagger-start by 5 minutes and allow the faster athletes to begin first For time: 21 – 15 – 9 Goblet Squats Kettlebell Swings (2/1.5 Pood) Directly into 18 – 12 – 6 Row … Continued

A. 10 minute AMRAP for quality 1 Bear Crawl down length of turf burpee broad jumps back 10 Air Squats+10 Duck Walk Steps 20s side plank per side 15 wallslides . . . B. 4 sets 5 Push Press 10 … Continued

Tuesday 4/25/17

A. 16 minute EMOM 1st–Row 15/12 Calories 2nd–10HSPU . . . B. 15 minute AMRAP 15 box Jump Overs 12 Ring Dips 9 Power Cleans at 155/105 . . . C. 3 Sets not for Time 10 Strict Toes to … Continued

Monday 4/24/17

A. 4×5 Back Squats at 70% B. Masters Qualifier Workout 100 Dumbbell Snathes 50/35 80 Calorie Row (sub 1200m Run for row IF ROWER IS UNAVAILABLE) 60 Bar Facing Burpees 40 Muscle Ups 20 Minute Time Cap

Friday 4/21/17

on a running clock 0-10 1200m Run for Time 10-20 Establish 3 RM front Squat from the floor 20-30 3 Rounds for Time 20 Wallballs 40 Double Unders 30-40 30 Barfacing Burpees for Time

Monday 4/17/17

30 Minute AMRAP 400m Run 25 Hand Release Push-ups 400m Run 25 KBS (53/35#) 400m Run 25 GHDSU 400m Run 25 Calorie Row or Bike 400m Run 25 Wallballs (20/14#) 400m Run 25 Box Jumps (24/20″)

A. 10 minute AMRAP for quality 10 burpees 30s plank 20 walking lunges 10 Back Extensions 10 Pushups . . . B. 8 minute EMOM alternating minutes 8 Bench Press 8 Supine Rows . . . C. 4 Rounds for … Continued

Tuesday 4/11

A. For Time 400m Run 500m Row rest 1 minute . . at 20 minute mark For Time 21-15-9 C2B Pullups Box Jumps . . at 35 minute mark 3 rounds 3 front squats at 75% 10 Glute Ham Raises … Continued

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