Sat Sep 18
(Doors Open 7AM, close at noon)
With a partner
90 Deadlifts 135/95
70 Snatches
50 OverHead Squats
500 Double Unders
90 HandStand Push UP
70 Chest to Bar Pull Ups
50 Box Jumps
(We did this on June 5th)
Sun Sep 19
(Doors Open 8:00, Open Until 11AM)
40 Min Cap
40 Wall Ball
40 Hang Clean 95/65
40 Pull Ups
40 Deadlifts 95/65
40 Push Up
40 Box Jump
40 KB Swings 53/35
40 TTB
40 Air Squat
40 Hang Snatch
40 Double Under
40 Sit ups
40 Burpee
M-F
Doors open at 5AM
Classes
M-F
6:00 AM
7:15 AM
Noon
Mon and Tues 5,6,7PM
Wed and Thurs 5 and 6:30PM
Fri 5:30PM
Monday Sep 20
12 Min to establish a
1 RM Snatch
12 Min to establish a
1 RM Clean and Jerk
Metcon:
18 Min Cap
40-30-20-10 Cal (ladies 30-20-10-10)
40-30-20-10 DB Hang Clean and Jerk 50/35
4-3-2-1 Muscle Ups (Sub Burpee Pull Ups)
Tuesday Sep 21
Metcon:
“Kelly”
5 Rounds
400M Run
30 Box Jumps
30 Wall Balls
Wednesday Sep 22
Metcon:
32 Min EMOM
Min 1: 3 Hang Power Clean + 3 Front Squats 155/105 + 1 Jerk
(Use about 2/3 of your 1RM Clean and try to do all 7 reps unbroken)
Min 2: Max Pull Ups
Min 3 and 4: 200M and Rest
Thursday Sep 23
8 Min EMOM
1 Snatch w/ a 2 Sec Pause at the knee (build up to about 70% of your 1RM From Monday)
4 Min EMOM
Snatch High Pull (build up to 80 % of your 1RM)
8 Min EOMOM 4 Reps
1 Snatch (Keep the weight about the same or a little more than the high pulls)
Metcon:
15 Min AMRAP
10 Burpee
20 TTB
40 DB Snatch 50/35
Friday Sep 24
“Manion”
7 rounds for time of:
400M Run
29 Back Squats 135/95
(The 1st round of squats should be a weight you could do unbroken but you can break into 2 sets if you want)
