Thursday, October 23, 2014

Friday 10-24-14

7 rounds 
2:00
Run 200
7 Deadlifts 314/205
Max Double Unders
Rest 1:00

Saturday I will be out of town. Tess will be opening the gym from 8:15-10:15.
Thanks Tess

Wednesday, October 22, 2014

Thursday

20:00 LADDER
1 SNATCH - 1 OHS - 1 BB BURPEE HOP
2-2-2
3-3-3
4-4-4
Continue to climb ladder as far as possible
* find out your buy in - at start of class!

Tuesday, October 21, 2014

Wednesday 10-22-14

10-8-6-4-2 Clean & Jerk 135/95
*after every completed set perform:
2 rounds of
5 pull ups
7 push ups
10 lunges

Monday, October 20, 2014

Tuesday 10-21-14

STRENGTH: Back Squat
5 X 3 @ 70-80%

OT5 X 5
Run 400
12 T 2B
9 FSQ 135/95
Max sit-ups

Sunday, October 19, 2014

Monday 10-18-14

STRENGTH: Build to heavy single
POWER CLEAN

Every 2:00 X 7
5 PCLN @ 70%
30 DU's
7 strict pull ups

Cash out:
5 AMRAP
BURPEE box jump
EMOM 7 Deadlifts 225/155

Thursday, October 16, 2014

Friday 10-16-14

STRENGTH:
4:00 BW FRONT SQUAT FOR MAX REPS

21-15-9
Power clean 135/95
Ring dips

Wednesday, October 15, 2014

Thursday 10-16-14

10 X 250m Row repeats
2:00 rest b/w efforts

40 strict pull-ups
* every time you break = 30 DU's