9/17/2019

Strength

15 min to find 1RM Push Press

Conditioning

10 min AMRAP

5 Shoulder to overhead 165/115

10 Toes to bar

100m Run

9/16/2019

Strength

12 min to find 1RM Snatch

Conditioning

35-25-15

Wall Balls 20/14

Power Snatch 75/55

Cap: 12

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