Tuesday, 12-16-14

Strength:
18 Min EMOM
Even: 6 Thrusters 135/95 + 6 Burpees over the BB
Odd : 6 alt. KB Snatches + 6 T2B

Complete as many rounds and reps as possible in 12 minutes of:
15 Deadlifts 155/115
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24″ box


Saturday, 12-13-14

Reminders:
3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM.
Christmas Party Saturday, 12-13-14 @ Brewology.

Capacity Test

20 min AMRAP

50 WB 20/14
50 D/U’s
40 Box Jumps 24/20
40T2B
30 C2B Pull Ups
30 Bar facing Burpees
20 Cleans 145/100
20 jerks 145/100
10 Snatches 145/100
10 m/U’s


Friday, 12-12-14

Reminders:
3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM.
Christmas Party Saturday, 12-13-14 @ Brewology.

20 min cap
Snatch work up to a heavy single

12 min AMRAP

5 M/U
5 Cleans 165/115
30 D/U’s

10 min
Skill work. Now is the time to work on your weakness.


Thursday, 12-11-14

Reminders:
3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM.
Christmas Party Saturday, 12-13-14 @
Brewology.

Strength: Bench Press 5,5,3,3,1,1

Falkel

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent


Wednesday, 12-10-14

Reminders:
3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM.
Christmas Party Saturday, 12-13-14 @ Brewology.

20min EMOM
EVEN: 2 Hang Power Snatches + 2 High Hang Snatches
ODD: 10 box jumps 30/24

10 min AMRAP
8 C2B Pull Ups
8 Burpees to Target