Saturday, 6-11-16

2,2,2,1,1 Back Squats @ 100% of your 3 rep max( which is in your folder) – rest 2 minutes. Notes: Percentage is based off of 3RM. -then- Every 90 seconds for 15 minutes (10 total rounds): 21 Double-Unders 7 Pullups 3 Ground to Overhead Notes: The goal is to finish the effort having completed each…

  Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday. Instead we will have a 6&7 am class. 9am class on Tuesday. Paleo challenge starts on the first, you must sign up. Strength: 5×3 work up to 85% of 1rm Deadlift Then……

Strength/Skill – Mid-Thigh Clean 5×3 Ten rounds for time of: 135/95 pound Deadlift, 15 reps 15 push-ups

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

Strength: Bench Press Find your 3rep max   2016 Granite Games Qualifier 15 minutes: 10 squat clean & jerks (135/85lbs) 15 burpees over bar 8 squat clean & jerks (185/115lbs) 15 burpees over bar 6 squat clean & jerks (225/145lbs) 15 burpees over bar 4 squat clean & jerks (275/175lbs) 15 burpees over bar 2…

  1500m Partner Row 1 person rows while the other holds 2 KB in the rack position. Switch when needed. 53/35 5RDS with a partner 1 Min ME KB SWINGS 1 Min ME Sit-ups 1 Min ME Burpees 1 Min ME Clean & Jerk 135/95 1 Min ME Box Jumps ** 1 minute rest