• Monday, 08.03.20

    All the smiles for Monday and a new phase!

    /

    A. Split Jerk: w/ :2 pause in dip and :2 pause in catch x 2 reps

    B. Conditioning:

    15/12 cal bike

    12 hang power snatch’s 75/53

    9 bar lateral burpees

    12 OHS / front squats

    15 / 12 cal bike

    Rest 3 minutes x 3-4 rds

    *optional rower for machine

  • Sunday, 08.02.20

    Sunday Funday

    /

    MOVE @8a

    Yoga @9:15a

    Open Gym @10:30-12

  • Saturday, 08.01.20

    Saturday:

    No signups for classes as we will be using both sides and outside for set up.

    /

    A. Afap

    50 deadlifts 225/153

    1k run

    50 pushups

    50 alt arm hang dB squat clean

    1k run

    50 burpees onto plate or bar lateral

    *22 min cap

    B. 400m Dual plate Carry (pinch only)

  • Friday, 07.31.20

    Happy Friday!

    /

    A. 4 clean pulls + 3 hang SqT cleans + 2 shoulder to overhead ; to max

    B. 3-4 rds

    10 dB devils press 50/35’s

    20 sit-ups

    30 goblet hold alt lunges steps ^

    400m row

    Rest :60-:90 between rds

    /

    Post class:

    A. Weighted chin-ups

    5-5-5-3-3-3

    B. Sled push’s (outside)

  • Thursday, 07.30.20

    Who’s joining for Yoga Sunday? 9:15a following the MOVE class

    /

    Teams of 2

    A. Afap
    30 thrusters 115/83
    100 doubleUnders
    25 thrusters 135/93
    100 Du
    20 thrusters 155/103
    100 Du
    15 Thrusters 185/113
    100 Du

    *12 min cap

    ///

    B. 2 rds afap
    30 Bar Facing Burpees
    3 Rounds of ’D.T.’
    20 Bar Facing Burpees
    2 Rounds of ‘D.T.’

    *separate bars set up, own squares, but chipping away together

    **”DT” , 1 Rd = 12 deadlifts, 9 hang power cleans + 6 shoulder to oh @ 155/103

  • Wed, 07.29.20

    De-load week continues …

    /

    A. Strict HSPU

    Sets of 5 x 7-8 working sets

    * athletes choose height or weight accordingly for working sets

    *modify accordingly

    *both sides of wall

    *alt sets with someone on same mat and box over

    – modify to strict db press if hspu aren’t there

    B1. Hang squat clean x 5 reps

    B2. 5x High jump. *reset after each rep

    B3. 400m run

    X 5 rds through

    * ascending or heavy across on hang power. Athletes choice

    /

    Post class: (outside)

    5-7 rds

    15/12 cal bike

    100m farmers carry 70/53’s