Friday

 Conditioning
"Heather's 40!"
Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats
1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105

Thursday

Skill
500m Row For Time.
Post score
Make Up/ Skill Work

Conditioning
With a Partner
20 min AMRAP
20 K.B Front Rack Lunges
30 Bro (Clapping) Push Ups
40 Pull Ups
Take K.B. Out to the asphalt
50 K.B. Swings
Sled Push across cul de sac and back

Wednesday

Happy Birthday Megan!! Love you!

Clean
A.  3 Squat Cleans at 60%
B.  3 Squat Cleans at 70%
C.  3 Squat Cleans at 75%
D.  2x2 Squat Cleans at 80%

Front Squat
A.  3 reps at 78%
B.  1 rep at 83%
C.  3 reps at 78%
D.  1 rep at 85%
E.  3 reps at 78%
F.  1 rep at 87%
  
Conditioning
800m Run
100 DU
50 Wall Balls, 20/14*
100 DU
800m Run

Tuesday

Conditioning
5 Minute Window...
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window...
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute Window...
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP Power Cleans, 225/155
  
Stamina Conditioning
EMOMx12
Odd:  10 C2B Pull ups
Even:  15 Wall Balls, 20/14

Monday

 Happy Birthday to Troy!!!!!

Snatch*
A.  1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B.  1x2 at 70%, - pause in the bottom for 7 seconds on both reps
C.  3x3 at 75% - pause in the bottom of the first rep for 3 seconds
*All reps are drop from the top

Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%

Conditioning
800m Run
21 Squat Snatch, 95/65
400m Run
15 Squat Snatch, 95/65
200m Run
9 Squat Snatch, 95/65

Friday

Strength
Back Squat
8 8 5 5 3 3

Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

Thursday

Strength
Make Up

Conditioning
50 Strict Press 95/65
Each time bar is put down do 10 burpees

Core
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Wednesday

Clean and Jerk*
A.  1x3 at 60%,
B.  1x3 at 70%,
C.  3x3 at 75%
*All reps are drop from the top

Conditioning
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20 DU, 9 HPC (135/95)

Tuesday

 Conditioning
With a running clock...
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees  

Midline
EMOMx12
4 supersets:
25 GHDSU
15 Weighted Hip Extensions
rest 2 mins between sets

Monday

Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG
 Back Sqat Squat
1 set of 10 Overhead Squats
 Front Squat
5x5 Front Squat at 80% across

Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

Frday

Front Squat
7x3 at 85%, across
 Power Clean
5x3 at 80% - No TnG

Conditioning
"The Axe"
AMRAP 12:
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)

Thursday

Strength- Make-Up from this week, or work on a weakness

Conditioining
Tabata
Air Squats
Push Ups
Sit Ups
K.B. Swings

Wild Wednesday

Snatch-
3x2 Hang Snatch Pull + Hang Squat Snatch at 65%
3x2 Hang Snatch Pull + Hang Squat Snatch at 70%  

Snatch Pull-
3x2 Snatch Pull at 100% of best snatch - Pause 1" off the ground, unlimited rest
2x2 Snatch Pull at 110% of best snatch - Pause 1" off the ground, unlimited rest

AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 HSPU (Scale to Seated DB Press or Pikes)

Tuesday

With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (185/65), 25 DU

Monday

Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG

Overhead Squat
1 set of 10 Overhead Squats 

Front Squat
5x5 Front Squat at 80% across

Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

Friday

!. Front Squat
8x3 at 80%, across
2. Power Clean
5x3 at 75% - No TnG
3. Conditioning
21-15-9
Overhead Squat (115/80)
HSPU - Open Standards
500m Row
4. Gymnastics Conditioning
If you best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If you best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest
If you best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest
If you best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest

Thursday

Strength
Bench
Make Up
Work on a skill or weakness

Conditioning
EMOM x7
min 1 60 Double Unders
min 2 Handstand Walk/ hold 35 seconds
min 3 10-15 Push Ups

Wednesday

Snatch
5x3 at 75%, no TnG - Pause for 5 seconds at the bottom of each squat.

Conditioning
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatches (135/95)
10 Ring MU

Tuesday

Conditioning
With a running clock...
AMRAP 5:
21 Cal Row
21 DL (95/65)
Rest 5:00
AMRAP 5:
15 Cal Row
15 FS (95/65)
Rest 5:00
AMRAP 5:
9 Cal Row
9 Thrusters (95/65)

Core
4 Rounds of:
20 GHDSU
1 minute D-Ball Hold (Bear Hug Style)

Monday- Labor Day

Today we will only have one class at 9am. 
Then there will be Open Gym from 10am to 10:45am! 
Hope Everyone is having a Great Labor Day Weekend !

Friday

Squat
Front Squat 3x3 across
Back Squat 3x3 across  

Conditioning
5 Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95