2/28/2020

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

2/27/2020

Strength

E2MOM x 5 sets do 4 Overhead Squats- building

Conditioning

12 min AMRAP

10 Overhead Squats 95/65

200m Run

2/26/2020

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

2/25/2020

Strength

10 min EMOM of 2 Push Jerks- building

Conditioning

30-20-10

Shoulder to overhead 115/75

Toes to bar

Cap: 12

2/24/2020

Strength:

15 minutes to find 3RM Back Squat

Conditioning

10 min AMRAP

25 Wall Balls 20/14

50 Double unders

2/21/2020

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

2/20/2020

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

2/19/2020

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

2/18/2020

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

2/17/2020

Strength

15 min to find 1RM Front Squat

Conditioning

6 rounds

40 Double Unders

20 Air Squats

Cap: 12 min