(551) 427-5077

Wednesday – April 1

“Martha”

401 Burpees for time

*45 Minute Cap

 

 

 

 

 

 

   

 

 

 

  

 

APRIL FOOOOOOLLLLSSSS!

“Cindy”

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

*If your legs are still smoked from 15.5, you can replace the air squats with sit ups

 

 

 

Tuesday – March 31

 

Part 1:

10 x 1 

Clean and Jerk

*From the ground or hang

**Power or Squat

Part 2:

“Grace”

30 Clean and Jerks for time (135/95)

*We will allow you to go heavier if you want.  But try to stay below 75% of your heaviest rep from part 1

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Reminder: There is NO 7 AM class Monday-Wednesday

 

Monday – March 30

Part 1:

10 x 1

Snatch

*From ground or hang, finish in power or squat

Part 2:

“Isabel”

30 Snatches (135/95)

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Reminder: There is NO 7 AM Monday-Wednesday

 

Saturday – March 28

3 Rounds

1 Minute Stations for Max Reps

1 – Box Jumps (24/20)

2 – KB Swings (53/35)

3 – Sit Ups

4 – Sumo Deadlift High Pull (75/55)

5 – Toes to Bar

6 – REST

*Keep a running count throughout the round, record during your REST

*There is no extra time for transitions, so plan accordingly

 

Thursday – March 26

EMOM – 10

1 Hang Power Snatch

1 Hang Squat Snatch 

*Start at 50%

2 Minute Rest

EMOM – 5

1 Squat Snatch

*No more than 3 attempts

2 Minute Rest

EMOM – 10

1 Hang Power Clean

1 Hang Squat Clean

1 Split Jerk

*Start at 50%

2 Minute Rest

EMOM – 5

1 Squat Clean and Jerk

*No more than 3 attempts

 

Wednesday – March 25

 

 Part 1:

4 Rounds

1 Minute Max Sprints

1 Minute Rest

Part 2:

Row 500/400 M

then

12-9-6-3

Toes to Bar

Pull Ups (no butterfly)

Weighted Sit Ups (15/10)

then

Row 500/400 M

 

 

Tuesday – March 24

4 Rounds

3 Minutes

20 Box Jumps (24/20)

20 Burpees

Max Thrusters (95/65)

3 Minute Rest

*Number of reps can be scaled.  Goal is to get to the bar with 45+ seconds each round.

Monday – March 23

 

 20 Minute EMOM (Alternating)

Odd Minutes: 5 Deadlifts

Even Minutes: 30 Seconds Max Double Unders

*There is no RX weight.  Aim for 60-65% of 1 Rep Max

*Record total DU