9/13/2019

Teams of 2 50/35 AAB Cals 50 Alt. DB Snatch 50/35 50 Single DB Hang Squat Clean 50/35 50 Single DB Sh. to overhead 50/35 50 Single DB Hang Squat Clean 50/35 50 Alt. DB Snatch 50/35 50/35 AAB Cals Cap: 25 -1 person work, 1 rests throughout-

9/12/2019

Strength 15 min to find 2RM Front Squat Conditioning 100-75-50 Double Unders (1:1) 30-20-10 Front Squat 95/65 Cap: 10

9/11/2019

911 Tribute 2001 meter Run/Row 11 Box Jumps 30/24 11 Thrusters 135/95 11 Chest-to-Bar Pull-Ups 11 Power Cleans 135/95 11 Handstand Push-Ups 11 Kettlebell Swings 70/53 11 Toes-to-Bar 11 Deadlifts 135/95 11 Push Jerks 135/95 2001 meter Run/Row *must be different

9/10/2019

Strength 15 min to find 1RM Push Jerk Conditioning 30/20 Cal bike -then- 5 rounds 10 Shoulder to overhead 115/75 10 Toes to bar Cap: 13 min

9/9/2019

Strength 12 min to find 2RM Hang Power Clean Conditioning 10 min AMRAP 2 Wall Balls 20/14 2 Burpees 4 Wall ball, 4 Burpee etc.

9/6/2019

*No 5,6,9am class today* Teams of 2 2,000m row (switch every 250) 80 Single arm DB Thruster 50/35 80 Single DB Box over 50/35 & 24/20 1,000m row (switch every 250) Cap: 25

9/5/2019

Strength 15 min to find 1RM Overhead Squat Conditioning 8 min AMRAP 2 Power Snatch 75/55 8 Burpees over the bar 4 Power snatch 8 Burpees over the bar continue adding 2 power snatch/ round and burpees stay at 8 each round

9/4/2019

Regionals Event 17.1 For time, wearing a weight vest: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats Men wear a 20-lb. vest Women wear a 14-lb. vest Time cap: 25 minutes

9/3/2019

Strength 15 minutes to find 3RM Deadlift Conditioning 30-20-10 Hang power clean 115/75 Hand release push ups *50 Double Unders after each round (ends on dubs) singles 1:1 Cap: 12