A. Full Snatch 3 x 3 @ 85%
B. For time:
Run 400 meters
9 snatches (135/95)
Run 400 meters
6 snatches (135/95)
Run 400 meters
3 snatches (135/95)
C. Running club meets with Becky at 5:30pm. Rain or shine!!
A. Full Snatch 3 x 3 @ 85%
B. For time:
Run 400 meters
9 snatches (135/95)
Run 400 meters
6 snatches (135/95)
Run 400 meters
3 snatches (135/95)
C. Running club meets with Becky at 5:30pm. Rain or shine!!
A. 3 sets of 15 barbell “evil wheels”
B. For time:
100 Double Unders, then:
21-15-9 reps of
Pull-ups
Sit-ups
Air Squats
Finish with 100 Double Unders
C. Barbell Club meets with Chris at normal evening class hours
A. Front Squat 3 x 3 @ 85%
B. 8 minute AMRAP:
5 Power Snatches (155/105)
15 Wallball Shots (20/14)
Rest 3 minutes
C. 8 minute AMRAP:
10 Thrusters (95/65)
10 Calories Rowed (or 15 calorie bike)
10 Burpees
A. Shoulder press 3 x 3 @ 85%
B. For time:
20 Handstand Push-ups
30 Sit-ups with med ball (20/14)
20 Clean and Presses (155/105)
30 Sit-ups with med ball (20/14)
20 Handstand Push-ups
Rx+ 185/120, GHD sit-ups
Happy Birthday Parker!!
For time:
33 Kettlebell Swings (53/35)
33 Double Unders
33 Sit-ups
33 Box Jumps (24/20)
33 Sumo Deadlift High Pulls (53/35)
33 Calories on rower
33 Walking lunge steps with plate (45/25)
* Barbell club meets with Will at 10am and 11am
Becky and the 5:30 running club gettin’ after it!!
A. Full snatch 3 x 3 @ 80% of your 1 rep max
B. For time:
12 Snatch/OHS complexes (135/95)
25 Pull-ups
25 Ring Dips
Run 1200 meters
4 Rope Climbs
12 Snatch/OHS complexes (135/95)
* 1 Snatch/OHS complex = 1 full snatch plus 3 overhead squats
Rx+ 155/110, 14 muscle ups instead of pull-up/dips
A. Push Jerk 3 x 3 @ 75%. Use the SAME weight for all 3 sets
B. For time:
9 Clean and Jerks (185/120)
Row 1000 meters
50 Wallball Shots (20/14)
Row 1000 meters
9 Clean and Jerks (185/120)
Rx+ Do 12 C&J, Row 1500m, 100 wallballs
C. Becky’s running club starts tonight at 5:30pm!!
A. Max effort L-sit holds on black bars. 3 rounds total. Try to get and stay at 90 degrees as long as possible.
B. Complete as many rounds as possible in 17 minutes of:
30 Sit-ups
20 Good mornings with barbell (45/33)
10 Ring Push-ups
10 Burpee penalty for dropping barbell off your shoulders!
C. Barbell Club with Chris will meet during all 4 evening class times. Featured lift will be the Snatch
A. Squat Clean 3 x 4 @ 70% of your 1 rep max
B. Four rounds for time of:
4 Hang Squat Cleans (185/120)
Run 400 meters
15 Pull-ups
A. Front squat 3 x 3 @ 80%. Same weight across for all 3 sets.
B. 4 minute AMRAP
20 Mountain Climbers
10 Box Jumps (30/24)
Rest 2 min
C. 4 minute AMRAP
10 Box Jumps (30/24)
10 Kettlebell Swings (70/53)
Rest 2 min
D. 4 minute AMRAP
10 Kettlebell Swings (70/55)
10 Burpees