Friday 4.1.16 ** 1730 Class Only**

Strength

Deadlift Find 1RM

Power Clean Find 1RM

 

“Shoop”

21-15-9

Kettlebell Swings (70/53)

Wallballs (20/14)

400 Meter Run after each round

*Workout ends on a 400 m run

 

**Thursday 3.31.16**No Classes until Friday to Gym Closure**

Teams of 2

AMRAP 15:

1 Calorie Row, 1 Burpee over the Rower

2 Calorie Row, 2 Burpees over the Rower

3 Calorie Row, 3 Burpees over the Rower

*Each partner completes 1 and 1, then 2 and 2…

 

Wednesday 3.30.16 **No Classes until Friday to Gym Closure**

Suggested WOD

Strength

Front Squat Find 1RM

Push Press Find 1RM

 

“Big Clean Complex” 

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Goal is to build in weight each set

Tuesday 3.29.16

“Rump Shaker”

5 Rounds for Time

6 Deadlifts (275/185)

9 Box Jumps (30/24)

12 Toe to Bar

Monday 3.28.16 **No Classes**

Suggested WOD

Strength

Push Press

1x5@60%,1x5@65%,1x5@70%

 

“The Humpty Dance”

7 Rounds of:

10 Medball Squat Cleans (20/14)

10 Burpees

Saturday 3.26.16

***Athletes Registered for Open Be There at 0900***

***Normal Class Starts at 1000***

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Friday 3.25.16

**Updated Class Schedule: NO CLASSES Thursday and Friday.  Suggested WODs will be posted.  Saturday Class from 9-11**

Strength

Deadlift 

1x5@60%,1x5@65%,1x5@70%

 

“TABATA “ 

20 seconds on 10 seconds rest for 8 rounds of each movement

1. Sit-Ups

2. Lunges

3. Push-ups

4. Air Squats

*Complete all 8 rounds (4 minutes) of each movement

before going to the next.