Strength
12 min to find 1RM Push Jerk
Conditioing
21-15-9
Hang power clean 115/75
Shoulder to overhead 115/75
Pull up
Cap: 11
7/8/2019
Strength
5×5 Back Squats @65-75%
rest 2:00 between sets
Conditioning
9 min AMRAP
12 Dumbbell Squats 50/35
25 Double Unders
7/5/2019
Schedule today is as follows:
Friday 7/5
5-7am open gym
Noon class
330/430/530 class
For time:
100 Wall Balls 20/14
75 Box Jump Overs 24/20
*Every 2:00 until completion, including 0:00, perform 12 KB swing with 53/35*
Time cap: 22 minutes
7/4/2019
9am Class Only Today!
Teams of 2
150 Cal Row
600m Farmer Carry 70s/53s
150 Call Bike
7/3/2019
Lagotto
For Time:
25 DB/KB Thruster (35s/20s)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 DB/KB Thruster (35s/20s)
7/2/2019
Strength
12 minutes to find 1RM Hang Snatch
Conditioning
21-15-9
Power Snatch 105/75
100-75-50
Double Unders
Cap: 10
7/1/2019
Strength
1 Squat Clean EMOM x 10 min @75-80% of 1RM Clean
-Same weight across-
Conditioning
10 min AMRAP
6 Toes to bar
9 Thrusters 95/65
6 Burpees over the bar
6/28/2019
Teams of 2
4:00 Max Calories on Bike
4:00 Max Wall Balls 20/14
4:00 Max Calories on Rower
2:00 Max Calories on Bike
2:00 Max Wall Balls 20/14
2:00 Max Calories on Rower
Score is total reps, 1 person works while 1 rests
6/27/2019
Strength
2 Hang snatch every 1:30 x 5 sets, building
Conditioning
10 min AMRAP
10 Hang power snatch 95/65
10 OH lunge steps in place 95/65
6/26/2019
“Rannie”
50-40-30-20-10
Double Unders
Sit ups
*400m run after each round*
Time cap: 20 minutes
