• Monday, 05.17.21
    Monday. . . All smiles for another great week!

    A. 4-5 rds

    500m / 435m Row

    18 wall balls

    15 hang power snatch 75/53

    12 t2b / weighted sit-ups

    9 bbjo 24/20

    Rest 3-3:30 between

  • Saturday, 05.15.21
    Tis the season!

    Teams of 2

    A. AMRAP 20

    30 push-ups (15 must be synchro)

    400m run (both must run)

    50 air squats (30 must be synchro)

    60 kb swings 70/53

    B. Afap

    50 Hang power cleans 185/123

    75/57 cal row

    100 abmat sit-ups

  • Friday, 05.14.21
    Friday Feels

    Running clock

    Min 0-5

    Fran”

    21-15-9

    Thrusters 95/63

    Pull-ups

    @7 min

    AMRAP 10 @70% – Smooth

    10 burpees over bar

    10 power cleans 95/63

    10/7 cal machine

    Rest 3

    @ 20 min mark

    4 sets NFT

    A1. Back squat heavy 3 rep w/ :5 pause in hole each rep

    A2. 10-15 t2b or GHD sit-ups

    A3. 50 double under

  • Thursday, 05.13.21
    Team Thursday!

    Teams of 2

    A. AMRAP 6 – alt 1:1 rds

    3 deadlifts 275/183

    20 double unders

    10/7 cal machine

    B. Into 8 min max

    Power clean + 3 push jerks

    Rest 2 min

    C. @16 min mark

    AMRAP 15 – chipper format

    300m sandbag run 80/60 (both run, can hand off whenever)

    30 synchro burpees

    15 hang clean and jerks 165/113

    15 synchro abmat sit-ups

    *adjust weights accordingly to be able to string together some sets.

  • Wed, 05.12.21
    Weightlifting Wed

    Following general class dynamic warmup. . .

    AMRAP 8

    :15 machine sprint (increasing intensity each rd)

    10 lateral single leg step ups (each leg)

    10 hollow rocks

    10 Superman’s

    6 alt Db squat clean thruster

    /

    A. Front Squat 1RM w/ :5 Pause in hole

    3×3 @80-85% of ^

    *18 ish min – target

    B1. DB Bench Press (-3) x 3 sets

    B2. Db devils press x 8-10 reps x 3 sets

    B3. t2b x 20 reps

    – 3 supersets of B. Rest 3 ish minutes before starting next set. Rest accordingly between B’s supersets also. (-3) for Db bench, essentially 3 before failure.

    *busier classes. Half class will start on A, other half on B super sets. If have a choice, see coach prior to class.

  • Tuesday, 05.11.21
    Teammate Tuesday

    A. Emom x 30

    “Sprint Rest Mentality”

    Min 1: 25 DU + 10 c2b / Pull-ups

    Min 2: 10 burpee box jump overs 24/20

    Min 3: 6 deadlifts + 5 hang power cleans + 4 front squats

    *UB barbell : choose weight accordingly but push the threshold.

    /

    Post Class:

    A. AMRAP 10

    10 db s to oh 5”/35’s

    10 ghd sit-ups

    25’ DB front rack lunge

    B. Hip Power Smatxh – heavy 5 rep