FRIDAY

If you would like a locker we need to know by this weekend because we are going to get name plates for the lockers. They are $40.00 for the year. You can always text, call or e-mail us if you do not come to the gym today or tomorrow!  Also please try to get all your payments in by today or tomorrow! Thank You!  

Strength-
make up from yesterday if you missed or

 work on Snatch.
 

5 Sets, climbing in weight:
Power Snatch + Hang Squat Snatch + OHS

“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/35)
12 Pull-Ups

Thursday

Strength
Back Squat and Strict Press
Wendler week 1
Add 10 pounds to your 90% Back Squat and 5 pounds to your Press number
5 @ 65%
5 @ 75%
Max reps @ 85%

Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans 155/105

Wednesday

Skill Transfer
Split Jerk Strict Press – 3×3
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
2. Strength/Skill Transfer
Jerk Balance – 3×3
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.  Video demo courtesy of Catalyst Athletics – video.
3. Strength
1RM Split Jerk
4. Conditioning
50 Push Press for time 135/95
Each Time bar is dropped complete 10 Burpees
*Scale so 50 reps is finished in 4-5 sets max

Tuesday

Strength
Deadlift's and Bench Press
Wendler week 1
Add 10 pounds to your 90% Deadlift and 5 pounds to your bench number
5 @ 65%
5 @ 75%
Max reps @ 85%

WOD- For Time-
40 Calorie Airdyne Bike (25 Cal Assault)
30 Box Jumps, 24/20
20 TTB
10 Power Clean, 185/135
20 TTB
30 Box Jumps, 24/20
40 Calorie Airdyne Bike (25 Cal Assault)

Rent out a locker for $40.00 for the year! Let us know and pay by Friday so we can get name plates made for the outside of the locker.  Red cubbies will be for day use only for now on. Talk to Scott or Megan

Monday

Snatch or Clean & Jerk
EMOM x 10 – 1 Snatch

Conditioning
21 – 15 – 9
Calorie Row
Thrusters 95/65

Thank you so much for everyone help this weekend!! Couldn't of done it without you!!!!

FRIDAY

Saturday we will have our last class in our location at 9am, after class if you can stay and help move mats....that would be great! This weekend we will be moving right next door to our bigger space if at any time you feel like helping let us know! We may be able to use you. Thank you everyone who stayed tonight to help getting the building ready! It will be a lot of work this weekend, but worth it in the end! We are super excited to grow our gym, and very thankful for all the support we have had from everyone! So THANK
YOU!

Conditioning
For time:
55 Bar Facing Burpees
34 Overhead Squats, 95/65
21 muscle-ups
Today's m.u. sub 41 C2b or 41 Pull Ups
2. Stamina
EMOMx3: 20 Wall Balls, 20/14
Rest 2 minutes
EMOMx3: 20 Wall Balls, 20/14

Thursday

Back Squat
1X10
1X20  – push weight on 20 to a 20rm 
Here’s a calculator to help GUESS at percentages: http://www.kalanen.fi/maxrepcalculator/
Push Press
Same as Back Squat

Conditioning
5 rounds for time of:
6 Power Snatches 135/95#
9 Ring Dips
12 TTB

Wednesday

“The Other Total”
1RM Clean
1RM Bench
1RM OHS

Tuesday

Strength
Deload week don't go crazy
Deadlift
 8 8 8
Bench Press
8 8 8 

Conditioning
For time:
50 Calorie Row
40 Front Squats (135/95)
30 TTB
20 Push Jerks (135/95)
10 Ring MU

Monday

Work up to heavy 2 Rep Hang Snatch

 WOD-
1 Round-
400m Run
26 Hand Release Pushups
400m Run
26 KBS, 53/35
400m Run
26 Sit-Ups
400m Run
26 Hip Extensions
400m Run
26 Double-Unders
400m Run
26 Box Jumps

Friday

WOD-
 21 – 15 – 9: Deadlifts (225/155) HSPU DB Box Step-Overs (45’s/35’s)


Make up any Wendler strength you missed this week! Bench, Back Squats. Press, Deadlift's

Thursday

Strength
Back Squat
Press
3x5 @ 75%
3@85%
1+@95%

Conditioning
Make Up
Airdyne
60 sec for distance x 2
30 sec for distance x 2
rest as needed

Barbell Row
4 sets of each 2 sets each style grip

Wednesday

1. Jerk
1RM
 
2. Conditioning
5 Rounds:
60 DU
40 Squats
20 Cal Row


Wishing Marta and Savanna Happy Birthday's this week!!!

Tuesday

Strength
Week 3
Deadlift
Bench Press
3 sets of 5 @ 75%
3 @ 85%
1+@ 95%

Conditioning
50 Clean and Jerks, 135/95 for time
Every minute on the minute, including the first minute, complete 5 C2B pull ups

Monday

1. Snatch
A. Work up to a heavy single from above the knee
B. Work up to a heavy single from below the knee
C. Work up to a heavy single from the ground

 
“Nancy”
5 RFT:
400m Run
15 OHS, 95/65

Body Fat Test Truck is coming April 20th! Get Signed up there is a book in the gym to sign up anytime between 3pm -7pm. He will only come if there are 10 people signed up!

Friday

Strength
Make Up 
or
work on Clean and Jerk or
Snatch
Conditioning
Alternating EMOMx10:
Odd Minutes – 10 Thrusters, 95/65
Even Minutes – 10 TTB

Thursday

Strength
Wendler week 2
Back Squat
Press

Conditioning
15 min AMRAP
1 lap farmer carry 53/35
30 Walking Lunges
20 meter Handstand Walk

Wednesday

Cleans
A. 5RM
B. 3RM
C. 1RM

Conditioning
12 Minute AMRAP

10 Hang Snatches (full) 75/55#
30 Double-Unders
20 Hang Power Cleans 75/55#
30 Double-Unders


Happy Birthday Lindsay Ray!!!!!

Tuesday

Strength
Deadlift & Bench Press
Use 90% of your 1rm
3 @ 70%
3 @ 80%
Max reps @ 90%

Conditioning
21 HSPU
21 Ring Dips
21 Pushups
Run 1 Lap
15 HSPU
15 Ring Dips
15 Pushups
Run 1 Lap
9 HSPU
9 Ring Dips
9 Pushups
Run 1 Lap

Scale, its going to get hard fast

Monday

Snatch
EMOMx9: 2 Snatches at 75%
Clean
EMOMx9: 2 Cleans at 75%
Conditioning
30 Box Jumps, 24/20
30 CTB PU
30 KBS, 1.5/1-pood
30 Front Squats, 115/80
30 TTB
30 Push Press, 115/80
30 Deadlifts, 115/80
30 Wall Balls, 20/14
30 Burpees
30 Double Unders