Friday

Strength
Back Squat
3 @ 70 %
3 @ 80 %
max reps @ 90%

Box Squat
10 x 2 @ 65%

Conditioning
"American Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle up

Thursday

Strict Press
3 @ 70 %
3 @ 80 %
max reps @90 %

Push Press
3 3 3 3 1

Conditioning
Emom 18 min
Bike 30 seconds for distance
8  Chin Ups
15 Push Ups

Wednesday

Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%
C. At the 20:00
Death by TTB
  
Conditioning 
Row 1k
or
500m x3 with 3 minutes of rest

Tuesday

Strength
Hang Squat Clean & Jerk
1-1-1-1-1 

Conditioning
4 Rounds for time of:
15 Box Jumps 24"/20"
15 Push Press 95/65
15 Hollow Rocks




Mark, Kristen and Ryan hiked to the top of Half Dome this weekend!!!! 

6:30pm Class is back on Tuesday and Thursday nights only!!!!  

Monday

Strength
Week 2 cycle 4
3 @ 70%
3 @ 80%
max reps @ 90%
Deadlift
Bench Press

Conditioning
With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees

To Scale turn into a 10 minute amrap

Saturday

 UPDATES:

OPEN GYM TOMORROW from 9am to 10am with Troy and Jordon! Come in and get that workout in you missed this week or any make up strength! 

Also, Kids class will be starting this Tuesday June 28th, class for 10:05 to 11am , Tues and Thurs until July 21st. Cost is $50.00 per kid, $40.00 to add on a sibling, and $10 Drop in. Ages 5 to 13 only. Any other questions talk to Megan! 

 Starting JUNE 28th Tuesday the 6:30pm class is back on, only on Tuesday and Thursday nights for the rest of summer! 
 

Friday

 Strength
 Back Sqauat
5 @ 65%
5@ 75%
max reps at 85%

Conditioining
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)

Thursday

EMOM 16 min
1 40 Second Handstand hold
2 60 Double Unders
3 2-6 Strict Muscle Ups or 8 Ring Pull Through (m.u. progression)
4 20 Sit Ups

Conditioning
By yourself or with a partner
5 min AMRAP
20 Box Jumps
Max Dips with remaining time
Rest 1 min
 
5 min AMRAP
20 K.B. Swings 70/53
Max Box Jumps with remaining time
Rest 1 min 
 
5 min AMRAP
20 Dips
Max Push Ups with remaining time

Wednesday

Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%

B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%

C. At the 20:00
Death by Kipping HSPU
On the first minute do 1 hspu, 2 on the second, 3 on the third.... until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don't need to be unbroken.)

2.  Conditioning
7 RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups

Tuesday

Strength
Deadlifts
Bench Press
5@65%
5@75%
max reps at 85%

Conditioning
5 RFT:
15 Wall Balls
9 TTB
40 Double Unders

Monday

Strength
Back Squats 3 x 2 across

Conditioinng
"Isabel"
30 Snatches for time

Core
Tabata

Friday

Strength
Box Squat
10 x 2 @50-60 %

Conditioning
"Elizabeth"
21 -15 - 9
Power Cleans
Ring Dip

Thursday

Conditioning
Run 1 Mile

Conditioning
Emom 12 min
Even
10 Wall Ball & 15 Sit Ups
Odd
40 Double Unders

Emom 12 min
Even
30 Sec Handstand Hold
10 Burpees
1 Lap
Odd
Rest

Wednesday

1. Barbell Conditioning

NOTE: This is the first week we are moving away from the power variations for these lifts. Next week we will decrease the loads, but the rep schemes get much spicer.

With a running clock…

A. At the 0:00
EMOMx8: 1 Squat Clean at 80%

B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00
21-18-15-12-9-6-3 unbroken OHS for time, 95/65

Tuesday

1. Strength (Deload Week)
Deadlift and Bench Press

5 @ 40%
5 @ 50%
5 @ 60%



 

Monday

1. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

2. “Harley Love”
6 RFT:
13 Thrusters, 95/65
14 Pull-Ups

Open Gym was a success! Great job to those of you that came in Sunday morning to get in your make up work from the week :) Keep up the hard work everyone!

Saturday

OPEN GYM WITH TROY AND JORDON SUNDAY FROM 9-10am

Come work on skills, get help with movements or even just come in for some work that you missed during the week!

Friday

1. Conditioning
3 RFT:
3 Jerks, 185/135
4 FS, 185/135
5 Cleans, 185/135
30 Pull ups
40 Push ups
50 Abmat Sit ups

2. Gymnastics Conditioning
EMOMx10: 4-8 unbroken Kipping HSPU

Thursday

Strength:

Back Squat and Strict Press

5 @ 75%
3 @ 85%
max reps @ 95%

Conditioning:

3 Rounds for Time

10 Power Cleans
10 Front Squats
10 Push Jerks
(135/95)

Wednesday

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75%

B. At the 12:00
EMOMx9: 1 Power Snatch at 75%

C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.

2. Stamina Training
21-18-15-12-9-6-3 unbroken Thrusters for time, 95/65

Tuesday

Strength:

Deadlift and Bench Press

5 at 75%

3 at 85%

max reps at 95%

Conditioning:

"Black and Blue"

5 Rounds for Time:

10 Power Cleans (135/95)

10 Burpees

Monday

Strength:

EMOMx10: 1 Squat Snatch

5x1 Snatch pulls, climbing


Conditioning:

"Schlitz"
4 Rounds:
400m run
4 muscle ups
40 double unders

Friday

Gymnastics Conditioning

Reverse Tabata HSPU
8 x:10 on, :20 off
Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number of reps completed. The goal is to increase you cycle time and stamina.

Strength

Back Squat and Strict Press

3 @ 70%

3 @ 80%

Max Reps @ 90%

1. Conditioning
For time:
18-15-12 of:
Calorie Row
Power Snatch, 95/65
Directly into…
18-15-12 of:
TTB
OHS, 95/65

Thursday

Barbell Cycling:

With a running clock…
A. At the 0:00
EMOMx9:  1 Power Clean at 75% 

B. At the 12:00
EMOMx9:  1 Power Snatch at 75% 

Conditioning:

15 Minute AMRAP --

50 Double Unders

25 Box Jumps

10 Pull Ups

If you are scaling the pull ups with the band, practice them as strict.  Doing kipping pull ups with the band will teach you to bounce off the band ruining the kipping swing.  

Here is a short article, it will take approximately 2 minutes tops to read this.  Please read it and think about what the article is talking about and how it could be applied to your training.  Virtuosity by Greg Glassman