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Tuesday 8/30/16

A.4×2 Clean at 85% of your 1RM Clean and Jerk Max B. For Time 30 Power Snatches, 75/55 45 Bar Facing Burpees 60 Thrusters, 75/55 45 Bar Facing Burpees 30 Power Snatches, 75/55 30 Minute Time Cap Beginners—cut reps in … Continued

Monday 8/29/16

A. 4×2 Pause Front Squat at 75% of your 1RM Front Squat B. 21-15-9 Row for Calories TTB C. 200 Double Unders rest 1 minute 100 Double Unders I am going to begin adding additional strength work for anyone who … Continued

Friday 8/26/16

A. For Time 21-18-15-12-9-6-3 Dumbbell Burpee + Squat Clean Thruster pullups ***IF completed under 24 Minutes complete the following 50-40-30-20-10 Double Unders and Sit ups

Thursday 8/25/16

A. 3 Rounds for Time 20/15 Calorie Row 20m KB Walking Lunge 53s/35s 10 minute time cap B. E2M for 12 minutes: 2 Halting Snatches (hold 2s at the knee)–building in weight

Wednesday 8/24/16

All lifts will be taken from the floor A. Front Squats For Times 20 Front Squats at 115/85 rest 1 minute 20 front Squats at 135/95 rest 1 minute 20 front squats at 155/105 rest 5 minutes B. Push Press … Continued

Tuesday 8/23/16

A. 20 minute AMRAP “leap frog style with a partner” 15 Cal Row 15 Box Jump Overs 24/20 15 KB Goblet Squats 53/35 Parter A does 15 cal row while B rests. When A is finished with the row, B … Continued

Monday 8/22/16

A. Back Squat 3×6 Go up From Last Week 5-20lbs from last week 3. 3 Rounds for Time 400m Run 10 Clean and Jerks 135/95 C.3 Sets 10 Single Leg DeadLifts 20 v-ups

Friday 8/19/16

A. 3×3 strict press B. 3×3 Push Press C. 3×3 Push Jerk D. 3×3 Split Jerk   E. 8 Minute AMRAP 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 PS, 9 TTB etc. 115/80

Thursday 8/18/16

For Time 21-15-9 DeadLifts Hang Power Cleans Front Squats Shoulder To Overhead *****everytime you break; you must run 200m**** Rx =135/95   Time to beat 23:32 from Alysha

Wednesday 8/17/16

A. 3×10 Bench Press–Increasing load each set   B. 2 Rounds for Time 20 Thrusters 95/65 20 TTB 20 wallballs 20 cal Row    

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