Monday, 8-18-14

For Time
20 Sit-ups
20 Box jump
20 Push-ups
20 Squat Clean
20 Double-unders
20 Thrusters
20 Pull-ups
20 Overhead squats
20 Kettlebell swings
20 Push press
20 Dips
20 Burpees
20 Back squat
20 Ab-Mat Sit-Ups
20 Walking lunge steps
20 Deadlift
20 Toes to Bar
20 Front squat

1 barbell per athlete

Rx – 95/65/ 24/20, 20/16, 1.5/1
Advanced – 75/55, 24/20, 16/10, 1.5/1
Beginner – 55/45, 20/20, 14/10, 1.5/1


Thursday, 8-14-14

NO 10:00 AM CLASS SATURDAY 8-16-14

10 min. E.M.O.M. Starts at 10 Mins Past Hour – Even min. – 5 Front Rack Weighted Step-ups 75/45 20/18
Odd min. – 10 K.B./D.B. Snatches 5 Left 5 Right 55/35

For load:
Split Jerk from the rack
5-3-3-1-1-1

“Karabel”
10 RFT of:
3 Power Snatches, 135/95
15 Wall Balls


Tuesday, 8-12-14

NO 10:00 AM CLASS SATURDAY 8-16-14

6 Min. E.M.O.M. – Starts at 15 min past hour
5 TnG Power Cleans + 1 Front Squat

10 Min A.M.R.A.P. – Starts at 25 mins past hour
10 S.2.O. 155/115
12 Deadlifts 155/115
15 Box Jumps 24/20

Strength Skill – Snatch Complex: Mid Thigh – Below Knee – Ground x 5 – Starts at 40 mins past hour