9/17/2019 Strength 15 min to find 1RM Push Press Conditioning 10 min AMRAP 5 Shoulder to overhead 165/115 10 Toes to bar 100m Run
9/16/2019 Strength 12 min to find 1RM Snatch Conditioning 35-25-15 Wall Balls 20/14 Power Snatch 75/55 Cap: 12
9/13/2019 Teams of 2 50/35 AAB Cals 50 Alt. DB Snatch 50/35 50 Single DB Hang Squat Clean 50/35 50 Single DB Sh. to overhead 50/35 50 Single DB Hang Squat Clean 50/35 50 Alt. DB Snatch 50/35 50/35 AAB Cals Cap: 25 -1 person work, 1 rests throughout-
9/12/2019 Strength 15 min to find 2RM Front Squat Conditioning 100-75-50 Double Unders (1:1) 30-20-10 Front Squat 95/65 Cap: 10
9/11/2019 911 Tribute 2001 meter Run/Row 11 Box Jumps 30/24 11 Thrusters 135/95 11 Chest-to-Bar Pull-Ups 11 Power Cleans 135/95 11 Handstand Push-Ups 11 Kettlebell Swings 70/53 11 Toes-to-Bar 11 Deadlifts 135/95 11 Push Jerks 135/95 2001 meter Run/Row *must be different
9/10/2019 Strength 15 min to find 1RM Push Jerk Conditioning 30/20 Cal bike -then- 5 rounds 10 Shoulder to overhead 115/75 10 Toes to bar Cap: 13 min
9/9/2019 Strength 12 min to find 2RM Hang Power Clean Conditioning 10 min AMRAP 2 Wall Balls 20/14 2 Burpees 4 Wall ball, 4 Burpee etc.
9/6/2019 *No 5,6,9am class today* Teams of 2 2,000m row (switch every 250) 80 Single arm DB Thruster 50/35 80 Single DB Box over 50/35 & 24/20 1,000m row (switch every 250) Cap: 25
9/5/2019 Strength 15 min to find 1RM Overhead Squat Conditioning 8 min AMRAP 2 Power Snatch 75/55 8 Burpees over the bar 4 Power snatch 8 Burpees over the bar continue adding 2 power snatch/ round and burpees stay at 8 each round