20170428

4 rounds:

9 deadlift 225/155
12 box jump 24/20
15 hspu

20170427

Power clean:

3-3-3-3-3

20170426

21-18-15-9-6-3

OVH squat 95/65
du

20170425

5 rounds:

25 WB 20/14
15 chest to bar
5 d-ball cleans 150/100

20170424

4 rounds plus EMOM 2 burpees:

25 kb swings
5 push press
25 du or 75 singles

20170421

5 rounds:
25 min time cap

15 power snatch 75/55
15 bar facing burpees
15 OVHS 75/55

*2 min rest between rounds

20170420

Deadlift:

5-5-5-5-5

20140419

Fight Gone Bad

3 rounds:

WB 20/14
SDLHP 75/55
Box jump 20/16
Push press 75/55
cal row

1 min rest

*rotate each min

20170418

For Time:

10 thruster 135/95
50 du
8 thruster
40 du
6 thruster
30 du
4 thruster
20 du
2 thruster
10 du

20170417

NO CLASSES

20170414

NO CLASSES

20170413

Back Squat:

2-2-2-2-2

7 min AMRAP:

10 strict pullup
7 back squat 225/155

20170412

3 Rounds:

15 ring dips
30 air squat

20170411

12 min AMRAP:

20 GHD situp
10 LT arm OVH walking lunge 60/40
10 RT arm OVH walking lunge

20170410

Bench Press 8-10 reps x4
moderate weight

For Time:

50 wallball 20/14
30 kb 53/35
40 wb
20 kb
30 wb
10 kb

20170407

3 rounds:

50 du
25 box jump 24/20
5 power clean 205/135

20170406

Behind the neck jerk:

1-1-1-1-1-1-1

Push jerk:

10-8-6-4-2

20170405

6 min AMRAP:

3 snatch
6 front squat

2 min rest

6 min AMRAP:

3 strict press
6 box stepups

*all movements with dumbbells 35/25

20170404

3 rounds

500m row
50m d-ball carry 150/100

*carry in front of body, not on shoulder

20170403

5 rounds

12 chest to bar
12 pushups
2 lengths bear crawl
12 sit ups