January 31, 2014
Skill: Snatch (variations hang/power/squat perform with barbell only) 2 minute AMRAP: Max burpee **1 minute rest*** 3 minute AMRAP: 8 Push press (115/75) 12 Box jump (20/16) **1 minute rest**…
Thursday, January 30th
Skill: snatch/bergener warm up 21-18-15-12-9-6-3 Overhead squat (115/75) Toe to bar Handstand push-up
January 29, 2014
15 Burpees 75 Thrusters (65/35) 15 Lunges (w/bar each leg counts) 50 Thrusters (95/65) 15 Burpees 25 Thrusters (115/95) 7 Lunges (w/bar) 15 Burpees
January 28, 2014
500m row 50 GHD Sit-ups 100 Double-unders 35 GHD Sit-ups 1000m row 20 GHD Sit-ups
January 27, 2014
18 minute AMRAP: 20 double unders 15 dead lift 5 burpee 2 clean and jerk (185/115)
January 24, 2014
Strength: Hang Clean 5x3 (60-80% of max) 5 minute AMRAP: 15 Thruster (105/75) 20 Double-under
January 23, 2014
6 Rounds: 12 Jumping Air Squats 12 KB Swings (70/45) 12 toe to bar scaled
January 22, 2014
**5:30 AM and 6:30 AM classes are cancelled due to weather. All other classes as scheduled** Snatch (115/75) Sit-up **ladder going up by 2 each round** **14 minute cap**
** EVENING CLASSES CANCELLED**
The 6:30 PM and 7:30 PM classes are cancelled on Tuesday, January 21st due to weather. On ramp will resume Thursday.
January 21, 2014
13 minute AMRAP: 12 Deadlifts (115/75) 9 Push Press 6 Burpees