Snatch
3X3 @ 70%
3X2 @ 75%
3X1 @ 80%

Snatch pull
5X3 @100%

"Grace"
30 clean and jerks 135/95

Back Squat
1@ 60%
1@ 70%
1@ 75%
1@ 80%
1@ 85%
2@ 90%

Then

600 m run
16 deadlifts 225/155
60 double unders

3 rounds for time

Gym schedule for this week:
Tuesday: 4 pm (I have to be out by 5...it's my last class!)
Wednessday: 6 am, 8 am, 5 pm
Thursday: 5 pm
Friday 6 am, 8 am, 5 pm

If the weather trend continues, we will probably move the evening class to 6 pm next week...too darn hot!!

15 calorie row
18 wall balls 20/15
15 kettlebell swings 53/35
12 burpees

4 rounds

Memorial Day Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

500 m row
21 body weight deadlifts
21 box jumps 20"

3 rounds for time

**NOTE: The gym will be open at 8 am and at 5 pm tomorrow--the gym will be open at 6 am on Friday.  If we are able to open it at 8 am or 5 pm, we will post on Facebook and send a text.  Monday is Memorial Day--which means MURPH!!!  More info about that will be coming.

Hi all.  You guys are killing this challenge and it's only been a little over a week.  I hope you have your cheat meal all planned out for next week.  I've been getting texts from some of you telling me how much better you feel, and how much your performance is increasing.  It's awesome to hear from you guys.

Power clean

65% x 3
3 sets

Clean Pull

75% x 3
3 sets

Back Squat

65% x 3
3 sets

Then:

Fran
21-15-9
Thrusters 95/65
Pullups

400 m run
21 kettlebell swings 53/35
15 back extensions
9 ring dips

3 rounds

Gym Schedule for the Week:
Monday
6 am
8am
5 pm

Tuesday
4 pm

Wednesday
6 am
8 am
5 pm

Thursday
5 pm

Friday
6am
8am
5pm

30 double unders
20 knees to elbow
10 handstand pushups *

5 rounds

*sub strict press for hspu

Bench press (I know...only one bench.  Work in partners/teams..do it before OR after the WOD)
5@ 50%
4@ 60%
3@ 70%
2@ 80%
1@ 90%


Then

400 m run
30 ghd sit ups
15 deadlifts 235/165

3 rounds for time

**REMEMBER: NO 8 AM CLASS TOMORROW!

"Fight Gone Bad"
3 rounds
1 minute at each station
Wall balls 20/14# to 10/9'
Sumo deadlift high pulls 75/55#
Box jumps 20"
Push press 75/55#
Row for calories
Rest

EMOM
Minute one=12 kettlebell front rack lunges 53/35
Minute two=12 deficit pushups
Minute three=12 kettlebell box step ups 53/35 to 24/20
Minute four=50 second plank hold (on your elbows)

Four rounds

Then...

Front squat
3X5@80%
1@85%
1@90%
1@95%

Every minute on the minute for 20 minutes
5 pull ups
10 push ups
15 air squats

WOD and Gym Schedule and Challenge Information:

This week the gym will be open regular times except we will have an 8 am class on Thursday instead of Friday.

Challenge workout #1

Max calorie row in 1 minute.  This is a max effort.  You should be hurting after this row.  Take time to recover.

WOD

9 power cleans 95/65
5 burpee box jumps 24/20

3 rounds for time

7 minute cap

Challenge information

Rules

Download the "My Fitness Pal" app.  It's built by Under Armour and free in the google play store.
Record all the food that you eat during the challenge.  Your goal is to eat as close to the recommended calories as possible, while keeping your macros balanced at 30-40-30.
5 workouts a week.  No more than 4 of them can be in the gym.  One or two should be outside with your friends and/or family.  Running and biking are good ones.

This challenge lasts 30 days.  Cost is $25.00 - winner take all.  Money must be given to Shauna or Jesse by Friday to be in the challenge.

Take your measurements on your arms, legs, waist, chest and hips.  Measure again at 15 days, and then again at 30 days.  Before and after pics are mandatory.  These aren't for anyone else to see and will not be shared.  If at the end of the challenge, I ask to see your pictures and you don't have them - you can't win.

No processed sugar allowed for the first two weeks of the challenge.  During the second set of two weeks, you may have one cheat meal per week.

I've seen you guys killing it at the gym for months.  You're working really hard, and I believe you are sabotaging yourself with poor diet habits.  30 days isn't very long to track your food intake.  Remember, log everything that you eat.  I will be checking logs.

Jesse

10 back squats 135/95
400 m run

3 rounds

Push jerk
2 sets of 5 at 60% of 1RM
3 sets of 3 at 70% of 1RM

Then

3 handstand push ups
6 deadlifts 185/135
12 pullups
24 double unders

6 rounds for time

50 air squats

10 burpees

40 sit ups

10 burpees

30 lunges (alternating steps)

10 burpees

20 kettlebell swings 53/35

10 burpees

10 m bear crawl (3 lengths of the gym)

10 burpees

20 kettlebell swings 53/35

10 burpees

30 lunges (alternating steps)

10 burpees

40 sit ups

10 burpees

50 air squats

25 burpees
25 power cleans 95/65
25 burpees

At the top of every minute, perform 7 wall balls (20/14)

Front Squat
5 @ 50%
4@ 60%
3 @ 70%
2 @ 80%
1 @ 90%
Go for a new PR!!

Then
9-8-7-6-5-4-3-2-1
Kettlebell swings 53/35
Toes to bar
Sit ups

Hey guys and gals,

There is a 30 day challenge starting on May 15th.  This is a fitness challenge, with diet, and working out as the scored categories.  Get with Jesse for details.

You will need to download the "My Fitness Pal" app, and keep track of everything that you eat.  If it fits your macros for your fitness goals, you can eat it.  If it doesn't, you can't.  I'm tracking all of my meals with it, and have found that I wasn't eating enough food, and getting almost 1/3 of my calorie intake from coffee creamer (maybe a bit too much).  Download the app, and start tracking your meals now, so it will be habit to log your meals by the time the challenge comes around.

WOD

50-30-10

Wall Balls 20/14
Box Jumps 24/20

500 m row or 400 m run

Then

7 rounds of

7 bar facing burpees
3 thrusters 95/65

Then

500 m row or 400 m run

All for time

10-8-6-4-2
Clean ladder
105/55
125/75
145/95
165/115
185/135

20 push presses 75/45
20 back extensions
400 m run
3 rounds