Strength
15 min to build to heavy 5 front squat
Conditioning
3 rounds
1:00 Calorie Row
1:00 Wall balls 20/14
1:00 Box Jumps 24/20
1:00 Rest
12/9/2019
Strength
15 min to find 2RM Push Press
Conditioning
21-15-9
Shoulder to overhead 135/95
Chest to bar pull ups
Cap: 10
12/6/2019
Teams of 2
25 Burpee Box Jump Overs 24/20
25 Goblet Squats 70/53
50 Hang Single arm DB Hang Clean and Jerk 50/35
100 Overhead single arm DB Walking Lunge Steps 50/35
50 Hang Single arm DB HC+J 50/35
25 Goblet Squats 70/53
25 BBJO 24/20
Cap: 25
12/5/2019
Strength
15 minutes to find 3RM touch and go power snatch
Conditioning
10 min AMRAP
10 Power snatch 75/55
10 HSPU
30 Double Unders (1:1)
12/4/2019
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
cap: 25
12/3/2019
Strength
15 minutes to find 3RM Power Clean and Push Jerk
Conditioning
750m row
75 shoulder to overhead 95/65
cap: 12 min
12/2/2019
Strength
15 min to find 3RM Front Squat
Conditioning
3 rounds
1 min Wall Balls 20/14
1 min Toes to bar
1 min Box jump overs 24/20
1 min rest
11/29/2019
*Only 10am Class Today*
Teams of 2
4 min Wall balls 20/14
4 min Sumo deadlift high pull 75/55
4 min Burpees over the bar
2 min Wall balls 20/14
2 min SDHP 75/55
2 min Burpees over the bar
1 min Wall balls 20/14
1 min SDHP 75/55
1 min Burpees over the bar
-Score is max reps across all-
11/28/2019
Happy Thanksgiving Everyone!
Gym is closed today
11/27/2019
Larousse
AMRAP 5
12/9 Cal Row
12 Push Ups
Rest 5 Minutes
AMRAP 5
12/9 Cal Bike
12 DB Box Step Ups @50/35
Rest 5 Minutes
AMRAP 5
12/9 Cal Row
12 DB Snatch @50/35
