Sunday, December 10, 2017

27 bar facing burpees
27 snatches 75/55
21 bar facing burpees
21 snatches 95/65
15 bar facing burpees
15 snatches 115/75
9 bar facing burpees
9 snatches 135/95
6 bar facing burpees
6 snatches 155/105

1 round

Extra work:

50 calorie row for time

Thursday, December 7, 2017

1)
3 rounds for time
10 front squats (135/95)
20 chest to bar pull ups
50 double unders

2)
5 rounds
Every 2 minutes for 5 rounds
Row 20/15 calories
Max handstand push-ups in remaining time
(Sub box hspu or regular push ups)
For reps

3)
4 sets of 15:
Unbroken deadlifts (225/155)
Rest as little as possible between sets, compare to last week’s 3x20

Wednesday, December 6, 2017

12 min AMRAP

25 pull ups
50 calorie row
100 overhead squats 45/35
50 box jumps 24/20
25 pull ups

Tuesday, December 5, 2017

1)
5 rounds, every 90 seconds:
0:00=Power clean
0:20=Hang squat clean
0:40=Squat clean
Change weights, rest
Round 1=60%
Round 2=70%
Round 3=75%
Round 4=80%
Round 5=85%

2)
20 hang power cleans 95/65
20 squat cleans 95/65
20 push presses 95/65
3 rounds


Monday, December 4, 2017

1)
Handstand push ups
17 hspu
Rest 1 min
15 hspu
Rest 45 sec
13 hspu
Rest 30
11 hspu
Rest 15
9 hspu

Sub handstand holds (one to one with rest time) or regular push ups

2)
8 rounds, every three minutes:
20/15 calorie row
15 burpees

Score is slowest round

3)
Midline:
2:00 L-sit hold
2:00 Plank hold
2:00 GHD hold
Not for time:)

I’m in a bit of a time crunch, so I will be starting right at 5:15.  See you tomorrow!!

Sunday, December 3, 2017

1)
Pausing snatch
2X2 @ 70%
2X2 @ 75%
2X2 @ 80%
Pause one second at knee level

2)
Back squat
EMOM-5
5 @ 75%

3)
AMRAP—20 minutes
30 dumbbell or kettlebell snatches (alternating)
30 box jumps 24/20
30 calorie row
30 toes to bar

**heads up that Wednesday night we will not be open.  Thanks!!

Thursday, November 30, 2017

1)
Every two minutes: 
10 chest to bar pull ups + 3 hang squat snatch 
Build progressively on the snatch

2)
3 sets of 20 
Unbroken Deadlifts 
225/155
Rest as little as possible between sets

3)
Teams of 3
AMRAP 20
7 hang cleans 95/65
10/7 calorie row
7 burpees over the bar

*full rounds, then switch