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Monday 2/27 “Strength” Back Squat E2MOM x 12 6-4-2-6-4-2 “Conditioning” 3 Rounds For Time: 15 Deadlifts (115/85) 15 Push-Jerks (115/85) 25 Calorie Bike Silver: 95/65
Monday 2/20 “Conditioning” 3 Rounds For Time: 1000m Bike 21 Kettlebell Swings (55/35) 12 Pull-Ups Time Cap: 15:00 Silver: Ast. Pull-Ups, 35/26lbs Bronze: Ring Row,
Monday 2/13 “Strength” Back Squat E2MOM x 12 6-6-4-4-2-2 Build in Weight “Conditioning” 3 RFT 5 BMU 7 Push Jerks 9 HPC 50 DU “Gold”
Monday 2/6 “Conditioning” 4 Sets 5min AMRAP 8 Burpees 5 Hang Power Snatch (95/65) 30 Double Unders Rest 2:00 *Start over each round Tabata Work
Monday 1/30 “Conditioning” 30min EMOM Min 1: 13/11 Cal Bike Min 2: 10 Burpees Min 3: 4 Front Squat 185/125 *from floor Silver: 8
Monday 1/23 “Conditioning” For Time: 12-10-8-6-4-2 Clean & Jerk (95/65) 2-2-2-2-2-2 Shuttle Runs (120ft. ea) Silver: 75/55 Bronze: 55/35 12:00 Cap “Conditioning” 10 EMOM Min
Monday 1/16 “Strength” Build to a 5RM Deadlift “Conditioning” 12 AMRAP 9 Push-Press (75/55) 7 Front Squat (75/55) 20/15 Cal Row Silver: (65/45) Bronze: (45/35)
Monday 1/9 “Strength” E2MOM x 4 3 Hang Power Snatch (85-90% 3RM) “Conditioning” For Time: 21 Clean & Jerk (135/95) 15 OHS (135/95) 9 Thrusters
Monday 1/2 “Strength” Deadlift 1×5 @ 55% 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% 3×5 @ 95% of 5RM 15-20mins “Conditioning” EMOM x
Monday 12/26 Open Gym from 7am-5pm, no classes “Strength” E2MOM x 5 5 Hang Power Snatch @ 70% 3 RM “Conditioning” 12 AMRAP 8 Bar
Monday 12/4 “CONDITIONING” 3 Sets: AMRAP 3 minutes 5 Clean and Jerks (205/140) 15 Box Jump Overs (24/20) Max Calorie
Monday 11/27 “STRENGTH” Every 2:00 x 5 Sets: 5 Back Squats + 3 High Box Jumps “CONDITIONING” 3 Rounds for
Monday 11/20 “STRENGTH” Every 2:00 x 5 Sets: 5-5-5-5-5 Clean Deadlifts “CONDITIONING” AMRAP 15 minutes 5 Squat Clean and Jerks
Monday 11/13 “STRENGTH” EMOM x 6 minutes: O: 4 TnG Power Cleans + 12 Wall Balls E: REST In 10
Monday 11/6 “STRENGTH” Back Squat Every 2:00 x 7 Sets: 50% x 5 60% x 3 70% x 2 75%
Monday 10/30 “STRENGTH” Bench Press Every 2:00 x 7 Sets: 70% x 1 77.5% x 1 82.5% x 4 x
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