Monthly Archives: February 2020

Teams of 2: 55/45 Cal bike 25 Clean and Jerks 155/105 35 Clean and Jerks 135/95 45 Clean and Jerks 115/75 55 Clean and Jerks 95/65 55/45 Cal bike Cap: 25

Strength E2MOM x 5 sets do 4 Overhead Squats- building Conditioning 12 min AMRAP 10 Overhead Squats 95/65 200m Run

Corpse Reviver 4 rounds of AMRAP 4 30/21 Calorie Row 15 Burpees Remaining Time = Max DB Box Step overs @ 50s/35s 24/20 Rest 1 Min

Strength 10 min EMOM of 2 Push Jerks- building Conditioning 30-20-10 Shoulder to overhead 115/75 Toes to bar Cap: 12

Strength: 15 minutes to find 3RM Back Squat Conditioning 10 min AMRAP 25 Wall Balls 20/14 50 Double unders

5/6/9am classes cancelled today, afternoon classes are all on for now! Teams of 2   15-10-5 Wall Walks 30-20-10 DB Thrusters 50s/35s 60-40-20 Wall balls 20/14   Cap: 22

Strength 15 min to find 1RM Clean and Jerk -power or squat- Conditioning 10 min AMRAP 10 Hang clean and jerk 95/65 10 Burpees

Jackie 1k row 50 Thrusters 45/35 30 Pull ups OR Fran 21-15-9 Thrusters 95/65 Pull ups Repeat from 7/17/19

Strength 4 Deadlifts every 2:00 x 5 sets @75-80% of 1RM- same weight across Conditioning 4 rounds 2:00 on 1:00 off 3 Deadlifts 205/135 3 Toes to bar 6-6,9-9,12-12 etc. *pick up where you left off at the start of each interval

Strength 15 min to find 1RM Front Squat Conditioning 6 rounds 40 Double Unders 20 Air Squats Cap: 12 min

Teams of 2 6:00 AAB 6:00 DB Burpees 50/35s 4:00 AAB 4:00 Devil Press 50/35s 2:00 AAB 2:00 DB Thrusters 50/35s   Happy Valentines Day!!

Strength 15 min to find 1RM Hang Snatch Conditioning 10 min AMRAP 5 Hang Power Snatch 135/95 10 Chest to bar pull ups 30 Double unders