Thursday 6/2/16

Warm up: (with empty barbell)

5 good mornings
5 back squat
5 lunges each leg
5 press
5 front squat
5 RDL

Strength:
OTM 6 minutes
5 back squats @ 60%

For Time:
2 rounds
20 kb swing 53/35
20 box jumps 24/20
Rest 1:00
2 rounds
20 power snatch 95/65
20 slsu
Rest 1:00
2 rounds
20 kb swing
20 box jump
20 power snatch
20 slsu

Wednesday 6/1/16

Skill Work 10:00

Athlete's Choice

Strength:

6 minutes Every :30 seconds

1 Power Clean at 70% 1 RM

Conditioning;

AMRAP 7:00

7 TOUCH AND GO Power clean 155/105

7 burpee

*Scale weight as needed

Monday 5/31/16

Strength

OTM: 12:00

Even: 10 Deadlift 50-60%

Odd: 30 double unders

Conditioning:

7 sets Rowing:

:30 on :30 Off max calories

**Score Total Calories

Monday 5/29/16
Memorial Day Murph

For Time
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run 

First heat goes at 9am then a new heat will start every 30 minutes. 

After the workout we will have the grills going, anyone and everyone welcome!

Saturday 5/28/16

In teams of 2, alternate sets to complete four rounds each of:

10 Ground to overhead

10 box jump overs

400m run

One partner working at a time.

Choose a weight that is challenging for partners to move without rest.

Friday 5/27/16

Mobility 10:00

Conditioning:

Alternating OTM 12:00

Even minute: 1 shuttle run

Odd minute: :15 max power snatch

* choose a weight you can cycle

4 rounds ( Not for time)

10 kipping hspu

15 GHD sit up

20 back extension

Thursday 5/26/16

Skill:
10:00 handstand work

Strength:
EMOM for 20:00
Even: 1 power clean+1 push press + 1 push jerk @ 75-80%
Odd: 5-10 TTB

Metcon
AMRAP in 12:00
5 clean and jerks 135/95
10 pistols
20 kb swings 53/35