May 27 – June 2

Sat May 27

5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3
Partner 1 15 TTB/GHD
Partner 2 15 Cal Bike/Ski/Row
Partner 1 15 Hang Snatch 75/55
Partner 2 15 TTB/GHD
Partner 1 15 Cal
Partner 2 15 Hang Snatch 75/55
Partner 1 Run 200m
Partner 2 Run 200m
RX+ Add 5 Muscle Ups before each run
^That is 1 round

Sun 

10-9-8…1
DL 225/155
Burpee Over Bar
HSPU

Monday – 1 Class 9:30AM – Open early and until noon for open gym

“Murph” – Solo but you can split w/ a partner if you’d like
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squat
1 Mile Run

Tuesday 

Back Rack Press 3×5
Back Rack Push Press 2×3
Back Rack Split Jerk 3×1
Try to build in weight all 8 sets and start a few #s heavier than last week.

Metcon:

Choose either
100 Cal Bike or Ski or Row for time.

Wednesday 

40 Min EMOM
1st Min 1 Squat Snatch 
2nd Min 20-30 Double Unders
A lot of us have a hard time with the Squat in Squat Snatch.
Lets focus on the Squat part of the Squat Snatch 
(If you catch it high, that’s ok, do an OverHead Squat) 
Use the 1st 8-10 Snatch to build to a challenging weight and stick there.
On DU, pick a # so that the 1st several rounds aren’t too difficult. 
If you’ve thrown in the towel on double unders, run 100m instead of single unders
Score your heaviest squat snatch.

Thursday 

Sumo Deadlift 3×3
Sumo Deadlift 1×15

Metcon:

“Grettel”

10 Rounds
3 Clean and Jerk 135/95
3 Burpees Over Bar

Friday 

“Nancy”
5 Rounds
400M Run
15 OHS 95/65

Strength:

3×8 DB Bench
3×12 GHD

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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