Monday
A. Squat Snatch EMOM
1-3) 1.1.1 @ 80%
4) Rest
5-7) 1.1 @ 85%
8) Rest
9-11) 1 @ 90+%
B. 3 Sets:
3 Min AMRAP:
– 15/12 (+20/15) Cal AB
– 15 2DB Cleans (50/35)
– AMRAP *Pulling*
Rest 2 mins
*RX: Rnd 1= T2B, Rnd. 2=C2B, Rnd 3=T2B
*RX+: Rnd 1= T2B, Rnd 2= Bar MU, Rnd 3= T2B
Tuesday
A. 5 Sets:
– Push Press X 2.2 @ 85-90% of last weeks heavy
B. Against a 20 min clock:
– 21 BBJO (24/20)
– 15 S2OH (95/65) (+135/95)
– 9 HSPU (+Strict)
– 100 DUs (200 singles)
Rest 60s
Wednesday
A. Squat Clean EMOM
1-3) 1.1.1 @ 80%
4) Rest
5-7) 1.1 @ 85%
8) Rest
9-11) 1 @ 90+%
B. For Time:
– 30 Deadlifts (205/145) (+255/175)
– 45 DB Box Step Ups (50/35) to 24/20
– 75/60 Cal Row
– 45 Box Jumps (24/20)
– 30 Deadlifts
Thursday
A. 12 Min AMRAP:
0-5:00- Max Cals AB
@ 5:00- Bogle Loop Run (together)
Time remaining= Max Cals AB
Rest to 18:00
B. 12 Min AMRAP:
0-5:00- Max Cals Row
@ 5:00- Bogle Loop Run (together)
Time remaining= Max Cals Row
Friday
A. 10 Min EMOM:
– Split Jerk X 1 (build to heavy)
B. 13 Min AMRAP
– 55 Pullups (+C2B)
– 55 OHS (75/55)
– 55 Alt. DB Snatch (50/35)
– 55 Nose to Wall Shoulder Taps (+150’ HS Walk)
Saturday
*8am and 9am classes
– TBA
Sunday
Open Gym 8:30am-10:30am