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

Thursday 6/16/16

Warm up:

3 rounds (not for time)

4 pistols (2 each leg)

8 push ups

12 sit ups

Strength:

6 Sets

1 power snatch + 1 hang snatch

* Increase weight each set

Conditioning:

"Isabel"

For Time:

30 Power Snatch 135m/95w

Wednesday 6/15/16

** Reminder 1st Anniversary Happy Hour Friday 6/17/16

Red Rocks Canyon Grill, Southlake 6 pm **

Warm Up;

OTM 8:00

Even:5 burpee

Odd: 5 ctb pull up

Strength:

Press

Push Press

3x3

70%, 80%,85%

Conditioning:

"Diane"

21-15-9

Deadlift 225m/155w

HSPU

* Scale hspu to box