06/01/16

AMRAP 40 1000M row 10 bench press (0.75BW) EXTRA A) core B) run

05/31/16

A) Back squat Work up to 100% 1RM B) Speed back squat 5×2 @ 75% 1RM C) Pause front squat 2-second pause 3x @ 65/75/85% D) AFAFP 100 double under buy-in 21-15-9 Power cleans, 155/105 Hspu 100 double under cash-out EXTRA A) ghsdu B) ghr

05/27/16

A) EMOM 10 Snatch B) Every 90 seconds for 7 rounds Snatch push press + snatch balance C) “Fran” 21-15-9 Thrusters Pull ups

05/25/16

A) Snatch Heavy single B) Clean & jerk Heavy single C) “Snatch DT” 5x 12 snatch grip deadlifts, 135/95 9 hang power snatches 6 overhead squats EXTRA A) Muscle up practice B) Handstand practice

Closed Memorial Day

We will be closed on Memorial Day, and we’ll be doing Murph at 6pm on Sunday. Come and join us, we’ll have different scaling options, and then we’ll all be going out to eat afterwards.

05/24/16

A) Push press Week 4 B) EMOM 10 Elbow prehab C) AMRAP 12 50 double unders 10 box jump overs 5 hang power cleans, 155/115 EXTRA 5x: 750m row 12 ghdsu

05/23/16

A) Back squat 20rm B) Baseline 2.0 50 calorie row 40 air squats 30 t2b 20 hspu 10 c2b EXTRA A) Hip extensions, 4×10 B) Weighted step ups, 4×10

05/20/16

A) Every 90 seconds for 15 rounds Snatch complex B) Death by… Overhead squats

05/19/16

EMOM 30 Choose your own adventure!

05/18/16

A) EMOM 10 Snatch B) EMOM 10 Clean & jerk C) 21-15-9 Power snatch Burpees over bar