Conditioning
12 min AMRAP
2 Power Clean 115/75
2 Shoulder to overhead 115/75
10 Burpees over the bar after each set
4-4-10, 6-6-10, 8-8-10…
Rest 3:00
10 min EMOM 1 Shoulder to overhead, building
1/7/2018
Strength
1 Clean + 1 Front Squat EMOM x 8 minutes, build
Conditioning
3 rounds for time:
10 Thruster 135/95
15 Pull ups
50 Double Unders
Cap: 12
1/4/2018
Teams of 2
2,000/1,600m row (Switch every 500m/400m)
60 Double Kettlebell Push Press 53’s/35’s
60 Double KB Front Squats 53’s/35’s
1,000/800m row (switch every 250m/200m)
40 Double Kettlebell Push Press 53’s/35’s
40 Double KB Front Squats 53’s/35’s
-All 1 person works while 1 rests-
Cap:25 minutes
1/3/2019
Strength
1 Power Snatch + 1 Overhead Squat EMOM x 8 minutes, building
Conditioning
75 Double Unders
50 Burpees
75 Double Unders
50 Alt. DB Snatch 50/35
75 Double Unders
14 min CAP
1/2/2018
“Bane”
40 HSPU
20 Ring Muscle up
10 Rounds of “Macho Man” (185/135)
1 round of Macho Man = 3 power clean+3 front squats+ 3 push jerks
Cap: 22 minutes
12/31/18
Open Gym 12-5 Today!
12/28/2018
Teams of 2
150/125 Cal Bike Buy In,
then:
3 rounds
60 Wall balls 20/14
40 Single DB hang snatch 50/35 (switch hands whenever)
-1 person works while one rests-
Cap: 25 min
12/27/2018
Strength
5 Deadlifts every 2:30 x 4 sets, building
Conditioning
4 rounds
1 min chest to bar pull ups
1 min burpee box jumps 24/20
1 min rest
12/26/2018
“Salty” Bill Barnacle
2 rounds of:
50 Double Unders
25 Hang Power Cleans @ 95/65
50 Double Unders
25 Push Press @ 95/65
50 Double Unders
25 Front Squats @ 95/65
Cap: 16 minutes
12/24/18
Merry Christmas Eve!
Schedule today is open gym 12-5pm only.
Happy holidays