Teams of 2:
55/45 Cal bike
25 Clean and Jerks 155/105
35 Clean and Jerks 135/95
45 Clean and Jerks 115/75
55 Clean and Jerks 95/65
55/45 Cal bike
Cap: 25
2/27/2020
Strength
E2MOM x 5 sets do 4 Overhead Squats- building
Conditioning
12 min AMRAP
10 Overhead Squats 95/65
200m Run
2/26/2020
Corpse Reviver
4 rounds of
AMRAP 4
30/21 Calorie Row
15 Burpees
Remaining Time = Max DB Box Step overs @ 50s/35s 24/20
Rest 1 Min
2/25/2020
Strength
10 min EMOM of 2 Push Jerks- building
Conditioning
30-20-10
Shoulder to overhead 115/75
Toes to bar
Cap: 12
2/24/2020
Strength:
15 minutes to find 3RM Back Squat
Conditioning
10 min AMRAP
25 Wall Balls 20/14
50 Double unders
2/21/2020
5/6/9am classes cancelled today, afternoon classes are all on for now!
Teams of 2
15-10-5
Wall Walks
30-20-10
DB Thrusters 50s/35s
60-40-20
Wall balls 20/14
Cap: 22
2/20/2020
Strength
15 min to find 1RM Clean and Jerk
-power or squat-
Conditioning
10 min AMRAP
10 Hang clean and jerk 95/65
10 Burpees
2/19/2020
Jackie
1k row
50 Thrusters 45/35
30 Pull ups
OR
Fran 21-15-9
Thrusters 95/65
Pull ups
Repeat from 7/17/19
2/18/2020
Strength
4 Deadlifts every 2:00 x 5 sets @75-80% of 1RM- same weight across
Conditioning
4 rounds
2:00 on 1:00 off
3 Deadlifts 205/135
3 Toes to bar
6-6,9-9,12-12 etc.
*pick up where you left off at the start of each interval
2/17/2020
Strength
15 min to find 1RM Front Squat
Conditioning
6 rounds
40 Double Unders
20 Air Squats
Cap: 12 min
