4 / 30 / 2016

Teams of 3
For Time

“Karen”
150 Wall Balls (20/14)
“Annie”
50-40-30-20-10
Double Unders
Situps
“Grace”
30 Clean & Jerks (135/95)

4 / 29 / 2016

a) Speed Pull Sumo Deadlifts
10 x 2

b) Seated Box Jumps
3 x 5

15 min Amrap
100m Run
10 Power Snatch (95/65)
10 OH Squats (95/65)

4 / 28 / 2016

Bench Press
5 x 5

21-15-9
Russian KB Swings (2/1.5)
Goblet Squats (2/1.5)
SDHP (2/1.5)

4 / 27 / 2016

a) Jerk (Any Style)
Work to a heavy single

b) Bent-over Row
3s x 8-10r

5 Rounds
15 Box Jumps (24/20) w/ step down
12 STO (115/75)
9 T2B

Rest 1 min between rounds.

4 / 26 / 2016

3 Rounds
1a) KB Split Squats: 8-10 ea.
Rest 60s
1b) Single Leg RDL: 8-10 ea.
Rest 60s
1c) Farmer Carry: 150 ft.
Rest 60s

One round will consist of 1a, rest 60 seconds, 1b, rest 60 seconds, 1c rest 60 seconds.

4 Rounds of: (40s work/20s rest)
1a) Row for Calories
1b) Burpees
1c) Double Unders
1d) V-Ups

One round will be 40 seconds of work followed by 20 seconds of rest while rotating through the 4 movements.

4 / 25 / 2016

Back Squat Cluster
1.1.1
Rest 2 min between sets
20 min clock

Starting around 60% and trying to go above 85%.

10 min Amrap
5 Power Cleans (95/65)
7 Thrusters (95/65)
9 Kettlebell Swings (1.5/1)

4 / 23 / 2016

2 Person Team
For Time

200 C2B Pullups
250 STO (95/65)
300 Back Squats (95/65)
35 min cap

You will alternate minutes of work with your partner. Partner 1 works for the 1st minute, then partner 2 works the 2nd. You will continue that back and forth until you have completed all the reps.

4 / 22 / 2016

***Saturday 4/23 hours are 8, 9 and 10:00 only. The 10:00 class Saturday will be KnightsCamp only.***

Push Jerk
3s x 3r @75%

30-20-10
Kettlebell Snatch (1.5/1)
T2B

4 / 21 / 2016

Front Squat
6s x 3r @75%

3 Rounds
800m Run
20 OH Lunges w/ medball
15 Wall Balls (20/14)

4 / 20 / 2016

8 min EMOM
2 Hang Power Clean
@ 80%

8 min EMOM
3 Deadlifts (clean grip)
@ 80%