Warm up:
2×2 min jump rope
Plank series 3×30 secs each position :10 in bw each
Strength:
Back squat
3×50%
3×60%
3×70%
3×75%
2x2x80%
Mixed modal:
For time
21-15-9
Push press 95/70
Pull ups
Box jumps
Front squat 95/70
Push ups
Warm up: coaches choice
Snatch:
2×50%
2×60%
2×70%
3x1x80%
Mixed modal:
10 min running clock
15-12-9
Power snatch 115/80
TTB
For remaining time amrap of burpees
Friday, Saturday, and Sunday we will be closed for renovations on the building. We will re-open Monday 2/24/14. We will also be making adjustments to our schedule as well please stay tuned to our website and Facebook page for updates!
Warmup
Dots x 3
Any Gymnastics 10 MIN
Mixed Modal
7 Min AMRAP
Hang Power Clean x 15 @115/80
C2b Pull-Ups 15
Conditioning
3 Rounds
3 Min Kicks onto shields
3 Min Rest
1 min L leg
1 min R leg
! min alternating
**Count reps
Warmup
3 Rounds of GPP Warmup
:30 sec each then rest 30 seconds
JJ’s, sit ups, push ups, mountain climbers, squats
Mixed Modal
20 Min AMRAP
Burpees to a 6″ target x15
DBLU’s x30
Toes 2 Bar x15
30 DBLU’s
Strength
Back Squat: 2×50%, 2×60%, 2×70%, 2×75%, 2×80%, 2×85%, 2×90%, 4x2x95%
Warmup
4 Rounds
Dots x1
+3 Rounds of Cindy
Mixed Modal
3 x 3 MIN AMRAP
Min 1 – ME Snatch @95/70
Min 2 – ME Thruster @95/70
Min 3 – ME Dead Lift @95/70 rest 3 min BTWN AMRAPS Conditioning
5 Rounds
Run 90 sec first 60 sec 90-95% last 30 sec 110%
Rest 90 sec
Warmup
4 rounds
jump rope 1 Min Rest 1 min
then
Practice Any Gymnastics 10 min
Mixed Modal
5 Min AMRAP
Burpee Box Jump x12 @24/20
OH Squat x12 @115/80
Rest 2 Min
Every 90 sec for 15 min perform
Clean: 2×55%, 2×60%, 2×70%, 1×75%, 1×80%, 1×85%, 1×90%, 1×80%, 1×85%, 1×90%
Rest 2 Min
5 Min AMRAP
Burpee Box Jump x12 @24/20
OH Squat x12 @115/80
Warm up : foam roll
Dead bugs 3×1 min
10 min EMOM
20 double unders/60 singles
5 TTB
Strength :
Front squat/ goblet squat
Work up to heavy set of 3
WOD:
Add a rep each round for 14 mins
1,1,1…2,2,2….3,3,3 and so on
Push up
Sit up
Lunge jump (1:1)
Warm up: foam roll
Dotsx2
WOD 1:
Death by push press (115/75)and burpees
Rest 5-10 mins
WOD 2:
Partner WOD
6 rounds , alternate rounds w partner
For time
5 power cleans (135/85)
10 pull ups/ ring rows
30 double unders / 60 singles
No 6am class, 9am class is on
