18 MAY 2017
All Classes
AMRAP 20:
200 Meter Run
14 Kettlebell Deadlifts 70/53’s
2 Rope Climbs
17 MAY 2017
Strength
Back, Front or Overhead Squat – Heavy Set of 3
Then..
EMOM x 12
Min 1: 12 KB Front Rack Lunges
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups
Min 4: 40 second Plank Hold
Back, Front or Overhead Squat – Heavy Set of 3
Then..
EMOM x 12
Min 1: 12 KB Front Rack Lunges
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups
Min 4: 40 second Plank Hold
Sweat Class
3 Rounds
90 seconds at each station
1: DB Lunges
2: Pushups
3: DB Box Step Ups
4: Run
5: Rest
3 Rounds
90 seconds at each station
1: DB Lunges
2: Pushups
3: DB Box Step Ups
4: Run
5: Rest
Core Work
16 MAY 2017
All Classes
Rowing Helen
3 RFT
500m Row
21 KBS 53/35#
12 Pull-ups
Then…
Work on Pull-ups or Bar MU
15 MAY 2017
3 Rounds:
10 Power Cleans 115/80#
10 Front Squats
10 Push Jerks
50 Double-Unders
Sweat Class
Partner Kelley
5 RFT
400m Run
30 Wall Balls
30 Box Jumps
13 MAY 2017
2 RFT
Team of 2
40 Deadlifts * 245/155#
Non working partner in HS hold
40 Wall Ball 20/14#
Non working partner holds Deadlift bar
40 Pull ups
Non working partner DB farmers hold
Team of 2
40 Deadlifts * 245/155#
Non working partner in HS hold
40 Wall Ball 20/14#
Non working partner holds Deadlift bar
40 Pull ups
Non working partner DB farmers hold
* Deadlift no more than 75% of 1RM
12 MAY 2017
Teams of 3
3 Rounds
100 Calorie Row
50 Bench Press 135/95#
400m Team Run
11 MAY 2017
Teams of 3
AMRAP 7:
Back Squat:
50 Reps 95/65# (135/95#)
50 Reps 135/95# (185/135#)
AMRAP 185/135#(225/155#)
Rest 3:00
AMRAP 7:
Push Press:
50 Reps 95/65# (135/95#)
50 Reps 135/95# (155/105#)
AMRAP 155/105# (185/135#)
Rest 3:00
AMRAP 7:
Hang Power Clean:
50 Reps 95/65# (135/95#)
50 Reps 135/95# (155/105#)
AMRAP 155/105# (185/135#)
Sweat Class
Tabata
Bike
Slam Balls
Sit-ups
Jumping Lunges
Push-ups
10 MAY 2017
Conditioning
AMRAP 13
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU
AMRAP 13
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU
Strength
Hang Clean
4 @ 60%
4 @ 65%
3×4 @ 70%
Hang Clean
4 @ 60%
4 @ 65%
3×4 @ 70%
Hang Clean Pull
5 @ 70%
5 @ 75%
3×5 @ 80%
5 @ 70%
5 @ 75%
3×5 @ 80%
Sweat Class
AMRAP 13
10 Calorie Row
10 Thrusters
10 Pull-ups
10 DB Push Press
AMRAP 13
10 Calorie Row
10 Thrusters
10 Pull-ups
10 DB Push Press
Rest 3 Minutes
3 Rounds
Row 200
Plank
20 Lunges
10 Wall Balls
Rest
Row 200
Plank
20 Lunges
10 Wall Balls
Rest
Weights
Power Clean + STRICT Military Press 1+10 x 3 SETS
Pause Front Squats 4×3 reps @ 65 70% 75 80%
Back squats 10 8 6 4 @ 68% 73% 78% 82%
Tempo pause Clean pulls 3×3
3 rounds: 30 Double Unders 15 Push ups 10 Toes to Bar
25 strict pull ups total
Pause Front Squats 4×3 reps @ 65 70% 75 80%
Back squats 10 8 6 4 @ 68% 73% 78% 82%
Tempo pause Clean pulls 3×3
3 rounds: 30 Double Unders 15 Push ups 10 Toes to Bar
25 strict pull ups total
