Saturday 7/9/16

Partner AMRAP 25 Minutes

@10\15 minute mark both teammates run 400m

The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise.
Example Round 1 – Partner 1 does wallball, situps, Pullups, squats and Partner 2 does KB Swings, lunges, burpee. Round 2 would then switch with partner 2 starting with the wallball etc…

20 Wall-ball (20/14) – 10′ Target
20 KB Swings (53/35)
20 Sit-ups
20 OH Plate Lunges
20 Pull-ups
20 burpees
20 Squats

Tuesday 6/5/16

Warm up:

3 rounds

5 ring rows, 10 push ups, 15 squats

Strength:

OHS

5x5

Build each set

Conditioning:

For time

21-15-9

Hang clean 115/75

CTB

Tuesday 6/28/16

Warm up:

800m run

then:

with an empty barbell

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 RDL

5 front squat

1:00 couch stretch each side

1:00 pigeon hold each side

Strength:

OTM 10:00

2 power clean at 70%

**Work on technique!!!

Conditioning:

4 rounds:

4 hspu

8 push jerk 135/95

12 box jump

Rest 2:00

3 rounds:

4 muscle up ( sub 8 ring dip)

8 power clean 135/95

12 slsu

****HOLIDAY SCHEDULE****

Saturday Regular Schedule. We will be doing a "Hero" workout.

Sunday Open gym 10-12

Monday July 4th Open gym 8-10 am

Our first yoga class will be Sunday at 10 am!

Monday 6/27/16

Warm up:

3 Rounds

100m run

10 good mornings

10 lunges with barbell

Strength:

Back Squat:

4 reps @ 70%

4 reps @ 75%

2 sets 4 reps 80%

Conditioning:

AMRAP 12:00

7 hang clean 135/95

7 bar facing burpee

7 ctb pullup

Scale weight as needed.

Scale pullups to kipping or ring row

Thursday 6/23/16

Strength:

5 sets

Push Press x 3 reps

Rest as needed

Build each set to a heavy triple.

Conditioning:

Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Presses (135/95 lbs)

9 pull ups

Monday 6/20/16

Warm up

3 rounds

10 lateral monster walks

10 good mornings

10 wall ball

Strength:

Front Squat

5 reps @ 65%

5 reps @ 75%

5 reps @ 80-85%

Conditioning:

"Black and Blue" CFNE

5 rounds

10 power cleans 135m/95w

10 burpees

Friday 6/17/16

** Don't forget Anniversary Happy Hour tonight 6pm

Red Rocks Canyon Grill

OTM 8:00

even 6 ttb

odd 1-3 Bar muscle up

Conditioning:

"Karen" meets "Grace"

For Time:

50 Wall Ball 20/14

10 Power clean and Jerk 135m/95w

50 wall ball

10 PC and jerk

50 wall ball

10 PC and jerk