Saturday, 4-30-16

Gray sweat shirts are in, as well as men’s T’s.
Sale on Black women’s T’s and Sweatshirts.

0-8min
800m run
8 Clean and jerks 95/65
Max HR Push Ups

10-17min
600m run
6 C&J 115/95
Max walking lunges

19-25min
400m run
4 C&J 135/105
max man makers 35/25


Friday, 4-29-16

Tribal Games June 24th. I will be ordering tickets..$37.50.

Strength:
EMOM X 8
2 Squat Snatches
Snatch Deadlift + Below the knee + above the knee
Sets 1-3 @ 65-70% of 1RM Squat Snatch
Sets 4-7 @ 75-80% of 1RM Squat Snatch

10 min Emom
Even:10-15 pull ups
Odd: 9-12 Floor Presses

7 min AMRAP Ladder
1 HSPU
2 Pistols
10 D/U’s / scale tuck jumps
2 HSPU’s
4 Pistols
20 D/U’s….


Thursday, 4-28-16

Strength:
EMOM X 5
5 Strict Presses @ 72.5% of 1RM
Avoid the standing bench press, meaning do not lean back.
Brace, move your head back slightly, and press straight up. NO over arching.

10 rounds:

16 Box Jumps
12 Kettlebell swings (32/24kg)
9 Burpees to target


Tuesday, 4-26-16

no 5AM classes this week!

strength: Deadlift
5X5 @ 72.5% of 1RM
Keep rest to a minimum.
Re-grip from the floor every time, bring it to the floor under control…no dropping. Open up your hands, brace, re-grip, then lift.
Focus on perfect pulling mechanics, pushing through the floor with your heels and speed.

On the min for 30 minutes:

1 minute: 10 T2B / 20 Abmat sit-ups
2 minute: 8-12 x DB snatch
3 minute: 8-12 Ring push up
4 minute: 21/15 cal row
Rest


Monday, 4-25-16

NO 5AM CLASSES THIS WEEK!!

Strength:
E2MOM X 10 (5 sets)
5 Back Squats @ 72.5% of 1RM
Make sure you are warm before going into your working sets. Drive up out of the hole as fast as possible. Technique and speed is your focus.

3RFT
30 Wall Balls 20/14
20 Dips
10 Power Cleans @ 60% of 1RM
rest 1 MIN


Saturday 4-23-16

Partner WOD:
For time –
21 Cal Row
21 Thruster 95/65
then…
21 Thruster
21 Cal Row
(Partner A goes first completes the cal row then thruster and rests while partner B completes cal row and thrusters. Once partner B is done with cal row thruster partner A starts Thruster cal row…)
*10 Min time cap *

rest 7 Min

For time:
80 Deadlifts 135/95
40 Lat Burpee over bar
60 Hang Power Clean 135/95
30 Lat Burpee over bar
40 Shoulder to Overhead 135/95
20 Lat Burpee over bar
(One partner works at a time. Split reps up any way)
*20 Min time cap*


Wednesday, 4-20-16

Strength: 2 Snatches
10 min EMOM
Does not need to be TnG
Sets 1-5 @ 50-75% range, use as warm up
Sets 6-10 @ 80%.

5 min EMOM
2 X OHS with 5 sec pause at the bottom between 70-80%

3 Rounds for reps:

1 min Seated weighted Twists 20/14
1 min KBS 53/35
1 min Knees to Elbows
1 min Wall climbs
1 min DU
1 min Rest