May 20 – 26

Sat 
35Min AMRAP – With a partner 

100M OverHead Plate Carry 45/35# 
(1 plate split as needed) RX+ 55/45
10 Curtis P* 95/65 RX+ 100/70# DBall 
(split as needed)
10 Pull Ups Partner A RX+ Strict Pull Ups
10 Pull Ups Partner B
200M OH Plate Carry
20 Curtis P
20 Pull Ups Partner A
20 Pull Ups Partner B
300M
30
30
30
etc

*What is a Curtis P?
Power Clean
Front Rack Lunge R
Front Rack Lunge L
Push Press
https://youtu.be/uLff8fhPIQg

Sun
1 Lap Run
Then
50 cal
Then
5 Rounds
5 Snatch 115/65
5 Burpee Box Jump

40 Cal
Then
4 Rounds
4 Snatch 145/85
4 Burpee Box Jump

30 Cal
Then
3 Rounds
3 Snatch 165/105
3 Burpee Box Jump
Then
1 Lap Run

Mon
Back Squat 5-3-1+
1+ means if you are feeling good, go for 2nd or 3rd rep or add a 4th or 5th set and go for a PR

Metcon
6 Rounds
5 TTB
4 Clean 155/85
3 Push Press
RX+ Add
2 Bar Muscle Up
1 Rope Climb

Tues
“GI Jane” 
100 Burpee Pull Ups
If you think this will take over 20, scale to 
a 20 Min EMOM that you and the coach talk about.

Strength
GHD Sit ups 3×12
Yates Row 3×5

Wed
“Manion”
7 Rounds
400M
29 Back Squats 135/95

or
Manion Jr.
5 Rounds
330M Run
29 Back Squats 95/65 – Scale to a weight you can easily knock out 10,10,9 the 1st round.

Thurs
Back Rack Press – 3×5
Back Rack Push Press – 3×3
Back Rack Jerk 3×1
Try to build in weight all 9 sets

Metcon:
14 Min Cap
30-20-10
Burpee Box Jump Overs
DB Thrusters 50/35 (1 DB)
RX+ 3-2-1 Peg Board Climb

Fri – Last Class at Noon – Normal Sat (10AM Class) and Sun (9AM Class) Schedule.  Monday 1 class at 9:30AM
On a 20 Min Running Clock*
Min 0-5 5-10 Squat Clean 30-40% of 1RM, holding the bottom for 2 Sec then stand up and Press/Jerk
Min 6-10 5-10 Clean High Pulls at 70-80% of 1 RM
Min 11-20 4-6 Clean and Jerk at 80-90% of your 1RM
*Use as a guide to prep yourself for “Grace” adding and subtracting reps as you feel fit.

Metcon:
Grace”
30 Clean and Jerks 135/95

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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