Tuesday, 4-15-14

Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M.

Strength/Skill – 10 Min E.M.O.M. Even Minute – 4 TnG Power Cleans 135/95. Odd Minute – 20 D/U’s

Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges


Monday, 4-14-14

Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M.

Strength/Skill – Complex – Shoulder Press-Push Press-Jerk (Power or Split) x 5

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls


Friday, 4-11-14

Strength/Skill – 10 min E.M.O.M. – Even minute 5 STRICT H.S.P.U.”S. Odd Minute – 8 S.D.H.P. 95/65

7 R.F.T.
7 Deadlifts
7 HR Push Ups
7 T2B
7 Ring Dips
7 Jumping Squats
7 Pull-ups
7 Wall Balls

Rx – 155/105, 20/14
Advanced – 135/95, 20/14
Beginner – 95/65, 16/10


Thursday, 4-10-14

Strength/Skill – 10 min to work on D/U’s

20 Power Clean 155#(105#)
Run 200m
20 KB swings 32kg(24kg)
Run 200m
20 Overhead Squats 115#(75#)
Run 200m
20 Burpees over the bar
Run 200m
20 Chest to bar pull ups
Run 200m
20 Box jumps 24″(20″)
Run 200m
20 Squat Cleans 115#(75#)
Run 200m

30 min cap


Tuesday, 4-8-14

Strength / Skill – Snatch 5 x 1 – For members who feel proficient with the squat snatch – 12 minutes to work up to a heavy single
For members who do not feel proficient with the squat snatch – 5 * 3 Squat Snatch – Very Light/Focus on Form and mechanics.

5 min AMRAP
30 Ab Mat Sit-ups
15 Russian Swings 70/53
Rest 1 minute, Then..

4 RFT
15 Hang Power Snatch
15 Burpee Box Jump Overs
15 Goblet Squats

Rx – 95/65, 24/20, 2/1.5
Advanced – 75/55, 24/20, 1.5/1
Beginner – 65/45, 20/20, 1/1