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Tuesday 1/17/16

A. Every 4 minutes for 20 minutes 400m Run 15 GHD Sit ups B. 3 Rounds 10 Bent Over Barbell Rows 10 Glute Ham Raises

Thursday 11/12/17

For Time 30 Hang Squat Cleans 135/95 30 HSPU 30 Thrusters 135/95 30 Box Jump Overs 30 Overhead Squats135/95 30 TTB . . Scaled Weights 95/65 . . . Beginner weights Empty Barbell OR dumbbells

Wednesday 1/11/17

A. 5 Rounds for Time 7 Man Makers 7 Power Cleans 155/105 7 Pullups/c2b/or bar mu 1 man maker= pushup row l row r push up stand press B. 6×1 Snatch Deadlifts+snatch 1s 1 inch above ground 1s 1 inch … Continued

Tuesday 1/10/17

A. 5 Rounds 15 Burpees 50 Double Unders B. E2MOM 12 minutes 4 Back Squats at medium-heavy load (75-85%) C. 10 Min EMOM 10-20s L-sit Hold

Monday 1/9/17

Normal Schedule today We WILL have a noon class today. Still working on finalizing coaching schedule and will get that ASAP A. 0-5 min 5 min AMRAP of Dumbell Snatches –Pick a weight you can’t get more than about 10 … Continued

Friday 12/30/16

Schedule 7am 12pm To be performed on a Running Clock 3 Round For time 50 Double Unders 25 KBS Rest 5 minutes 2 Rounds for Time 400m Run 15 Hang Power Clean and Jerk 135/95 rest 5 minutes 1 Round … Continued

Thursday 12/29/16

Schedule 7am 12pm 5pm A. “Karen” 150 Wallballs for Time 15 minute Time Cap B. 5 minutes easy biking or rowing C. 3 Sets 10 Bent Over Dumbbell Rows 20 Sit ups Throws

Wednesday 12/28/16

Schedule 7am 12pm A. 12 minute AMRAP 10 Power Snatches at 75/55 (softball Power Cleans) 10 burpees over the bar B. Every 2 minutes for 10 minutes 3 Deadlifts–Choose a good working weight for all 5 sets C. 3 sets … Continued

Tuesday 12/27/16

Schedule 7am 12pm 5pm A. 30-25-20-15-10-5 Push ups (softball jumping Lunges) Double Unders B. 5 sets 1 High Hang Clean + 1 Hang Clean + 1 Clean C. 3 Sets 20/15 Cal Bike AS FAST AS Possible –rest 2 minutes … Continued

Monday 12/26/16

Monday Schedule 7am 12pm 5pm Time to work off those holiday meals! A. 3 rounds for time 400m Run 500m Row 20 Overhead walking Lunges 45/25 B. 10 Minute EMOM 1st–10 Toes To bar–20 sit ups for softball players 2nd–3 … Continued

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