Saturday, 10-8-18

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SUNDAY: YOGA @11 AM. $15.00 DROP IN.

 

 

With a partner

0:00-7:00

AMRAP Burpee to plate 45/25
*1 Person works at a time*

7:00 – 27:00
AMRAP
5 Power Clean 155/105
10 S2OH 155/105
15 Air Squats
*Alt rounds with partners*

27:00-34:00

AMRAP Burpee to plate 45/25
*1 Person works at a time*

Friday, 10-5-18

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NO 5AM CLASS TODAY!!

 

3 RDs
15 Reverse Hypers
10 BB Hang Power Snatch
200m run

Deadlift
3×3 @ 75%
3×2 @ 80%
3×1 @ 85%

21-15-9
Power Snatch 115/85
SA OH Walking Lunge 50/35 x2 (42-30-15)
Deadlift 115/85

*20min Cap*

Thursday, 10-4-18

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2 RDs
10 BB strict press
10 DB Upright Row to Press
10 Russian Swings

0:00 – 7:00
Est. a 3 rep Strict Press Max

7:00-14:00
Est. a 2 rep Push Press

14:00-21:00
Est. a 1 rep Push Jerk

10-9-8-7-6-5-4-3-2-1
KBS 70/53
HSPU 2:1
Strict DB Press 50/35

*20min Cap*

Tuesday, 10-2-18

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Happy Birthday Coach Matt!!!

 

2 RDs
10 BB Snatch Grip High Pull
10 BB Power Snatch
10 BB Hang Sq. Snatch

EMOM x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-70%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-85%)
Minutes 12-13-14: 1 Squat Snatch (85+%)

For time
100 D/U 2:1
50 Sit Up 25/15
30 SDHP 75/55

80 D/U
40 Sit Up
25 SDHP

60 D/U
30 Sit Up
20 SDHP

40 D/U
20 Sit Up
15 SDHP

20 D/U
10 Sit Up
10 SDHP
*20 min cqp*