Friday, 4-19-19

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Friday hours are 5,6,7 and 9 am only. 

Saturday hours 8 and 9 am.

Closed Easter Sunday. 

 

 

Every 1:30 x 6 min: @ 50-60%
1 Halting Power Snatch (2s at knee)
1 Power Snatch
… Directly into
6 min EMOM
1 Power Snatch @ 70-80%
(12 min )

5 RFT
10 DB Power Clean 70/50
10 DB snatch 70/50
20 Wall Ball 20/14
*17 min Cap*

Not part of classes just some extra side work if wanted-
3 Sets:
30 GHD Sit-Ups
100m 2-KB Front Rack Walk
(Unbroken if possible)

Tuesday, 4-16-19

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Strict Press
7×3
Increase weight if wanted
12 min to complete

6 RFT
7 Strict HSPU
7 HR Push Up
7 2-KB Russian Swing 53/35
100′ Farmers Carry 53/35

*21 min Cap*

Not part of classes just some extra side work if wanted-
3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
32 AbMat Sit-Ups
50 Glute Bridges
(Supposed to be done in unbroken sets)

Monday, 4-15-19

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Don’t forget to place your fancloth orders.

 

 

Every 1:30 for 9 min
2 Clean Pulls + 2 Power Clean+ 1 Push Press + 1 Split Jerk
Build to heavy complex

Granite Games 19.1

4min to finish –
15 Squat Cleans (135lbs/95lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –

13 Squat Cleans (175lbs/115lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –

11 Squat Cleans (205lbs/135lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –

9 Squat Cleans (245lbs/155lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –

7 Squat Cleans (275lbs/175lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –

5 Squat Cleans (295lbs/195lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –

3 Squat Cleans (305lbs/200lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –

1 Squat Cleans (315lbs/205lbs)
15 Toes To Bar
12 Bar Facing Burpees