Friday

A.
Every minute, on the minute, for 15 minutes:
Hang Snatch + Snatch
Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90
B.
Four sets of:
4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes
C.
4 rounds for time of:
Run 1 Lap
14 Burpees over your barbell
7 Hang Squat Cleans 135/95
3 Rope Climbs

Wednesday

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B.
Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets
D.
"Annie"
50-40-30-20-10 Reps of
Double Unders
Sit Ups

Tuesday

Haha

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets
If you performed your set of 10 at 75% last week, go to 77%.
D.
Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6 Or Work on Pull Ups

Monday

A.
Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold
(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall)
Accumulate 60 seconds Front Leaning Rest on Rings
(the top of the push-up position with rings 1″ off the ground)
B.
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 1.1.1 @ 75-80%
(rest 10 seconds between singles)
C.
For time:
12 Thrusters (135/95)
4 Rope Climbs
9 Thrusters
3 Rope Climbs
6 Thrusters
2 Rope Climbs
3 Thrusters
1 Rope Climb

Tuesday

A.
Three sets, not for time, of:
Handstand Walk x 15 meters (wall walks or handstand against wall for scale)
L-Sit x 45-60 seconds
15′ Rope Climbs x 2-3 ascents
B.
Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets.
C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters (may be running a lap every other round)
15 Handstand Push-Ups
60 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)

Thursday

Strength
Power Clean + Push Press 75% of Push Press 2 2 2 2 2
3 Snatch Push Press + 1 Snatch Balance 70% of Snatch x 5
Snatch Pull 90% of Snatch 3 3 3 3 3

W.O.D.
30 DeadLifts (225/155)
40 D.B. Push Press (30/20)
30 Toes @ Bar
Accumulate (3) 400m runs & 4 Rope Climbs before finishing

 Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke - video [ipod] [mov] [HD mov]

Tuesday

Enlarge image

Ian Berger, 300 pound bear complex.

Strength
Back Squat 3 sets of 6-8 @ 75%
Rope Climb between sets 2 at a time for dudes

W.O.D.
2 Rounds
1 Lap Med Ball Run
30 Wall Ball
Run to mailbox and tag it with Med Ball
10 Deadlifts (225/155)
Run to Mailbox and tag it
50 Double Unders.

Wednesday

Please bring or wear your high socks for today's workout it has Rope Climbs in it! 

Strength- 10 min on each to find your 3 Rep Max
Power Snatch
Power Clean

W.O.D.  10 min AMRAP
3 Sqaut Cleans
1 Rope Climb
5 Squat Cleans
2 Rope Climbs
7 Squat Cleans
3 Rope Climbs
9 Squat Cleans
4 Rope Climbs 
11 ........ and keep going

Second Games Event Announcement

Thusday

Strength
7x1 Hang Clean + Jerk 
work your way up to do each set as heavy as possible

W.O.D.
4 Rounds
Run 1 Lap
2 Rope Climbs, 3 Muscle Ups, 6 C2B Pull Ups, or 9 Pull Ups
5 Axle Clean 7 Jerks (165/105)


Starting Monday May 20th,  we will start a 6:30pm class every Monday and Wednesday with Kim! Come check it out! Great for people who get off work later or just want to get it done when it's not as hot outside!

Summer Deals Starting Now! 
$100 a month Unlimited Classes
$90.00 a month with a 3 month Pre-pay
$80.00 a month with a 6 month Pre-pay

If you are a current member and are paying our old prices, you can get this deal too if you refer a friend an d they sign up with at least a 3 month Pre-Pay! So get out there and motivate your friends/family and get the deal out! Get ready for summer! Bikini time!!!

 Sam Briggs Vs. Lindsey Valenzuela, thruster/muscle-up workout - [video]