Jocilyn Yarnell

Friday 7/14/17

A. Every minute on the minute until failure: 1 Clean (begin at 60% and build 5-10lbs every minute) . . . B. For Time 50 Box Jumps 30/24 50 Kettlebell Swings 53/35 50 Knees to Elbows 50 Goblet Squats 53/35 … Continued

A. Front Squats 4×3 at 80%+ (if 80% does not feel challenging please increase load. . . . B. 3 Rounds for Time 20 Toes to bar 10 Hang Power Cleans 135/95 20 Burpees

A.EMOM 10 min 1 Power Snatch + 1 OHS –You Choose Load and may increase each set . . . B. 10 Minute AMRAP 30 Double Unders 10 Burpees . . . rest 5 minutes . . . 10 Minute … Continued

A. E2MOM for 16 Minutes 2 Squat Clean and 1 Split Jerk 75%+ 1RM B. For Time 6oom Run 21 Ring Dips 400m Run 15 Ring Dips 200m Run 9 Ring dips

“Whitten” 5 Rounds for Time 22KBS 53/35 22 Box Jumps 400m Run 22 Burpees 22 Wallballs Can be performed solo or with a partner to split up reps however you choose. Every person must run all the 400m.

Monday 7/3/17

For Time Run 800m then 21-15-9 Dumbbell Thruster 50/35lbs (suggested) Calories GHD Sit Ups then Run 800m

Friday 6/29/17

A. 30 Toes to Bar for Time (5 minute cap)–Scaled is knee raises . . . B. 2 Rounds for Time 25/15 Calorie Bike or Row 25 Toes to Bar 25 Clean and Jerks 115/85

For TIME 60 calorie row 80 wall ball shots 100 double unders 40 calorie row 60 wall ball shots 80 double unders 20 calorie row 40 wall ball shots 60 double unders Wall Ball: Men– 20lbs-10ft Women – 14lbs-9ft —if … Continued

A. 6 Sets 1 Push Press+1 Push Jerk+1 Split Jerk . . . B. 27-21-15-9 Burpees to target—choose a pullup bar that is just out of reach to jump up and tap KBS 70/53

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