9/7/16

• A. 12 min to find power snatch complex (high hang, above knee, below knee) bar can not touch the floor during complex for the rep to count.
• 
  
• B. teams of 2, one partner finishes a full round, then next partner does a full round. Switch until 10 rounds are complete between both.
• 
  
• 10 rounds
• 
  
• 6 Deadlifts (255/185) (Rx+ 315/225)
• 10 Box Jumps (24"/20")(Rx+ 30"/24")
• 14 situps

9/5/16 - Labor Day

Happy LABOR DAY!! Please note all 3 locations will only have a 10am class. CLOSED for all other times

• 5 rounds
• 
  
• 10 Wall Balls (20/14)
• 10 KB Russian Swings (70/53)
• 10 burpees
• 250 M row

9/1/16

• A. Clean and Jerk 10 min to find 1RM
• 
  
• B. 10 min EMOM 2 reps at 75% of today's 1RM
• 
  
• C. AMRAP 15
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• 12 Toes to Bar
• 12 Box Jumps
• 100 M run

8/20/16

AMRAP 18

250 M row

12 (6L/6R) single kb in front rack box step ups (24"/20") (55/35)

8 plate burpees (45/35 please keep plates flat on floor, no ab mat or any item under them as it breaks ab mat and/or plate from bent pressure on them)

B. group stretch

8/19/16

• warmup then...
• 
  
• A. 500m row relay x2
• 
  
• B. 4 rounds
• 
  
• 12 Push Press (95/65 / double KB for BC)
• 18 KB Russian Swings (70/53)
• 400 M run

8/18/16

• warmup
• 
  
• A. EMOM 14
• 
  
• min 1: 10 (5L/5R) Single leg RDL (ahap)
• min 2: 4 bar muscle ups / or 5-8 strict pullups
• 
  
• B. 6 rounds
• 
  
• 15 toes to bar
• 10/7 Bike calories

8/17/16

• A. Floor Press 5-3-3-1-1
• 
  
• B. EMOM 25
• min 1: 2 rope climbs
• min 2: 10 box jumps (30"/24")
• min 3: 4 squat snatch (135/95)
• min 4: 50 double unders
• min 5: rest

8/16/16

• A. Clean Shrug Pull 3-3-3-3-3
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• B.
• 
  
• 15-10-5
• Strict HSPU
• 
  
• 12-8-4
• Front Squat (205/135)
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• rest 3 minutes from your finish time
• 
  
• 20-15-10
• HSPU (kipping allowed)
• 
  
• 20-15-10
• Front Squat (135/95)

8/15/16 - Rankel

• warmup - 500 m row and squat clean technique
• 
  
• A. Squat Clean 1RM in 12 minutes
• 
  
• B. 20 min AMRAP
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• 6 Deadlifts (225/155)
• 
  
• 7 Burpee Pull-ups
• 
  
• 10 KB American Swings (70/53)
• 
  
• Run 200m

8/13/16

• coaches warmup
• 
  
• 
  
• 10 Pullups / Ring Row
• 10 med ball situps
• 1200 M run
• 
  
• 15 Pullups / Ring Row
• 15 med ball situps
• 800 M run
• 
  
• 20 Pullups / Ring Row
• 20 med ball situps
• 400 M run
• 
  
• 25 Pullups / Ring Row
• 25 med ball situps
• 200 M run
• 
  
• 30 Pullups / Ring Row
• 30 med ball situps
• 100 M run

8/12/16

• A. Turkish Getup
• 
  
• B. 5  rounds
• 
  
• 15 wall balls (20/14)
• 15 men / 10 women bike cals
• 15 Russian KB swings (55/35)

8/11/16

• A. Shoulder Press 5-3-3-1-1
• 
  
• B. AMRAP 7
• 
  
• 1 Rope Climb
• 4 OHS (135/95)
• 8 HR pushups
• 
  
• rest 3 minutes 
• 
  
• AMRAP 7
• 
  
• 1 Rope Climb
• 4 OHS (135/95)
• 8 HR pushups

8/10/16

• warmup
• 
  
• then...DB/KB snatch tech work
• 
  
• A. 
• 
  
• 40 alt. DB/KB snatch (55/35)
• 40 Box Jumps (30"/24") (step down)
• 40 Sumo DLHP (95/65)
• 40 burpees
• 1k Row
• 
  
• **25 min cap**
• 
  
• B. Plank 1 min, rest 1 min x5

8/3/16

• A. 5x1 Power Snatch Complex 
• 
  
• Position work (2 sec pause high hang, mid thigh, below knee) 70%
• 
  
• B. AMRAP 12
• 
  
• 3 Hang Power Snatch (135/95)
• 6 OHS (135/95)
• 9 C2B Pullups
• 
  
• C. Core
• 50 getup situps (45/25)

8/2/16

• A. Push Press 3x10 increasing in weight
• 
  
• B. 4 rounds
• 
  
• 2 Rope Climbs / modify with seated to standing or 3x strict pullups
• 20 alternating pistols (10L / 10R) / modify to box, on top of box or rig assisted / or perform 30 goblet squats
• 20/15 AAB Calories 

7/28/16

• warmup - 400m plus 100m repeats increasing speed
• 
  
• A. band sprints 40m x3 per athlete
• 
  
• B. 6 rounds
• 
  
• 10 Thrusters (95/65) / Double KB/DB for BC *heavy*
• 
  
• 20 med ball situps

c. L-SIT WORK

7/27/16

• with a running clock
• 
  
• A. 1,2,3,4,5,6,7
• 
  
• Ring Muscle ups / 2x C2B Pullups
• Deadlift (315/205)
• Strict HSPU
• 
  
• B. rest 5 minutes. Run one mile 4.5 laps for time **note your start and END times*

7/26/16

• A. Pendlay Row 3-3-3-3-3
• 
  
• B. AMRAP 5 minutes
• 
  
• 5 Hang Squat Clean (185/115)
• 10 Lateral Bar Burpees
• 
  
• rest 3 minutes
• 
  
• C. repeat AMRAP (2 separate scores)
• 
  
• D. group stretch

7/23/16

• warmup - med ball team warmup
• 
  
• AMRAP 23 - teams of 2, one partner at a time. Run together
• 
  
• 40 KB Russian Swings (70/53)
• 40 Toes to Bar
• 200 M plate ball run (25#/15#) switch carrier of plate whenever needed

7/22/16

• warmup
• 
  
• A. 200 M run relay x2 switch teams
• 
  
• B. perform outdoors if possible
• 
  
• 40 Push Press (95/65) / double KB/DB for BC
• 60 Box Jumps (24"/20")
• 200 M Farmer carry/walk NO Running (70s/53s)