9/1/2018

Only 10am Class tomorrow!

“Saved by the barbell”

      3 rounds for max reps of:

1 minute of wall balls

1 minute of burpees

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans

Women: 14-lb. ball, 75-lb. deadlifts and cleans

8/31/2018

Teams of 2

5:00 AMRAP

AAB Cals

-Must switch every 10/7-

2:30 rest

5:00 AMRAP

Push Press 95/65

-Must switch every 10-

2:30 rest

5:00 AMRAP

Burpees

-Must switch every 10-

8/30/2018

Strength

4 Touch and go Power clean and jerk every 2:00 x 5 rounds, build

Conditioning

5 rounds for time:

5 Power Cleans 155/105

20 Air Squats

-12 min cap-

8/29/2018

Redwood

13 min AMRAP

60 Dumbbell Snatches (50/35#)
50 Wall Balls (20/14#)
40/30 Calorie Row
30 Burpee Box Jumps (24/20#)

8/28/2018

Strength

1 Hang Snatch EMOM x 10 min, build

Conditioning

15 min AMRAP

10 Hang Power Snatch 115/75

200m run

40 Double Under

8/27/2018

Strength

2 Front Squats every 1:30 x 6 rounds, build

Conditioning

60 Thrusters 75/55

30 Chest to bar pull ups

10 min cap

8/24/2018

Teams of 2

1500 Meter Row
800 Meter Run
1500 Meter Row
800 Meter Run
1500 Meter Row

*switch every 250 meters on the row
*switch every 200 meters on the run

8/23/2018

Strength

1 Deadlift ever 1:30 x 6 sets, building

Conditioning

10 min AMRAP

10 Toes to bar

10 Burpees over the bar

10 Power Clean 115/75

8/22/2018

Amanda

9-7-5

Ring Muscle up

Squat Snatch 135/95

8/21/2018

Strength

3 Push Jerk every 2:00 x 5 sets, building

Conditioning

50/40 Cal row

50 Ab mat sit up

50 DB Snatch 50/35

Time cap: 12 minutes