01/30/14

A) Gymnastics Muscle up progressions and gymnastic practice B) “Shopshire v2.0” AMRAP 20 500m row 37 unbroken double unders 1 bar muscle up 37 du 2 mu 37 du 3 mu 37 du 4 mu 37 du 3 mu 37 du 2 mu 37 du 1 mu AMRAP snatches @ 50%1RM

01/29/14

A) Overhead squat 5×3, increasing B) Snatch balance Establish a 1RM, try for more than your max snatch! C) “Sally v2.0” -Thrusters (95/65#) to the tempo of Moby’s “Flowers”

01/28/14

A) Clean & jerk 2RM touch-and-go c&j B) AMRAP 20 7 push press 7 hspu 7 kb swing 7 burpee 7 power clean 7 overhead squat 7 pistols

Tuesday Snow Day

Evening classes cancelled. Open Gym format from 330pm til 5pm, then I’m going home.

01/27/14

A) 3x 30 sec jumping jacks 30 sec mountain climbers 30 sec push ups 30 sec squats B) 50%1RM – 60%1RM – 70%1RM 3 bench press 30 sec hold at top 3 bench press 30 sec hold at top 3 bench press 30 sec hold at top -rest 2 minutes then add weight, start at 50%1RM- C) Hang snatch high …

01/24/14

FIGHT GONE BAD

01/23/14

A) Hang clean 15 minutes to find 1RM B) Gymnastics 15 minutes handstand practice C) 4 rounds 10 front squats 10 wall balls 2 minute rest

01/22/14

A) Warm up 100 double unders 40m overhead lunge 50 wall shots B) Front pause squats 4×10 @ 50% 1RM of front squat C) Bulgarian split squats + weighted step ups 3×7, kb/db as heavy as possible D) “Annie” 50-40-30-20-10 Double unders Sit ups

01/21/14

10 MIN AMRAP : 5 MIN REST A) Row for meters B) 5 thrusters 10 T2B 1 lap C) 1 back squat 5 double unders 2 back squats 10 double unders 3 back squats 15 double unders ….. Add 1 squat and 5 double unders each time

01/20/14

A) bench press 5×3 @ 80%1RM 10 pull ups or 1 legless rope climb between sets B) EMOM x10 2 high hang muscle snatch 2 hang squat snatch 2 overhead squats C) AMRAP 10 1.2.3.4.5… Hspu Clean & jerk, bw T2b