Start with 2mins accumulated in a plank,
then 3 rds of 50 WB, 10 ring dips, 50 DU, 10 ring dips
Sunny Sunday!
21-18-15-12-9-6-3 of
2/1.5 KBS and 24/20 BJ then
3-6-9-12-15-18-21 of
push ups and air squats
OLY COMPETITION
No Classes
Heavy Deads, but they get lighter...
Part A: accumulate 3 min in a plank
Part B: 20 deads 315/225, 20 pull ups,
20 deads 225/135, 20 pull ups,
20 C+J 135/95, 20 pull ups
Chipper Thursday
100 Double Unders
90 Wall Balls 20/16
80 Sit Ups
70 Mountain Climbers
60 Steps of OH Walking lunge 45/25
50 Burpees
40 1 Arm snatches 45/25
30 Pistols
20 Man Makers 45/25
10 Wall Walks
Test Day April 2014
1 Rm Bench
1 RM Back squat
1 RM deads
A few EMOMs
5 min EMOM of 5 squat clean 245/135,
5 min rest, 5 min EMOM of 8KBS 2/1.5, 3 MU,
5 min rest, 5 min EMOM of 4 gym width sprints 20 DU
Work off that Easter Chocolate!
Part A: Hand Walk (Progressions) Part B :4 cycle met con, 12 thrusters 115/85, 8 bar hop burpees, 6 T2B
Happy Easter
4 rds 1 min res, 3 rds 1 min rest, 2,1...of :
8 BJ 36/28,
6 C+J 185/125,
8 C2B
Tabatta pull Ups!?
Part A: Tabatta Pull Ups and Air squats
Part B: 750 M row, 50 push press 95/65, 25 MU
Part C: Mobility
Pwr day
On the two minutes: 2 hang cleans, 1 Jerk, 10 RDs.
Double Day!
Part A: 10 AMRAP 3 deads 405/255, 2 MU,
rest 5 mins
Part B: 10 Min AMRAP 8 Pwr cleans 135/95, 8 BJ 24/20
Happy Monday:)
Part A: 15 MIN EMOM 2 Hang Full Snatch 185/115
Part B: 8 MIN AMRAP 30 DU, 20 WB 20/14, 10 KBS 2/1.5
4 cycle met-con
4 cycles met con
3 min AMRAP 90 sec rest
10 BJ 24/20
10 KBS 2/1.5
10 Sit-ups
CINDY
20 MIN AMRAP
5 pull ups
10 push ups
15 squats
Clean and Jerk Complex
On the two minutes
1 full clean
1 fr squat
1 jerk
go up in weight after two successful rds
10 rds
Rx starting weight - 220/120
Diane
Part A: Establish deepest deficti HDST
Part B: Diane
21-15-9
deads 225/155
HDST
The 50's
50 steps of lunge with 165 in front rack
50 T2B
50 Push jerks
50 pistols
AMANDA
Part A: Work up to a heavy Pwr snatch
Part B: Amanda
9-7-5
MU
Full snatch 135/95
The 100s!
100 Pull ups
100 KBS 1.5/1
100 DU
100 OHS 95/65