9 / 30 / 2016

2 Rounds (both for time)
500m Row
30 Wallballs (20,14)
20 C2B Pullups
15 Burpees

Rest 3 min between rounds.

9 / 29 / 2016

Bench Press
3 @70%
3 @80%
3+ @90%
3 @80%
3+ @70%

% based off 90% of 1RM

7 min ladder
3 Clean & Jerks (135,95)
3 Box Jumps (24,20)

Reps increase by 3 each round.

RX+ (30,24)

9 / 28 / 2016

Sumo Deadlift
3@70%
3@80%
3+@90%

Then…

5 min EMOM
2 reps @70% (speed)

all % based of 90% of 1RM

For Time
800m Run
150 Double Unders
75 KB Swings (53,35)

9 / 27 / 2016

18 min Amrap
20 Walking Lunges
15 T2B
10 Power Snatches (75,55)

Rx+ (95,65)

9 / 26 / 2016

Front Squat
3 @70%
3 @80%
3+ @90%
3 @80%
3+ @70%

% based off 90% of 1RM
+ sets capped at 10 reps

“Elizabeth”
21-15-9

Cleans (135.95)
Ring Dips

9 / 24 / 2016

***Attention***
There will be an 8:00 and 9:00 class only tomorrow. Coach Murph is under the weather a bit. KnightsCamp class can come to either class they wish.

With a partner
For Time

75 Wallballs

Then 3 Rounds of:
30 Hang Power Cleans (135,95)
30 Bar Facing Burpees

Then

75 Wall Balls

KnightsCamp will sub 50 KBell Swings for hang power cleans and regular burpees for the bar facing variety.

9 / 23 / 2016

***ATTENTION***
There will be no class at 3:15 today. The gym will be open but it will be an open gym setting.

Sumo Deadlift
5 @65%
5 @75%
5+ @85%

Then…

5 min EMOM
2 reps @70%

Reset between all reps.

3 min Amrap
10 SDHP (75,55)
10 Thrusters (75,55)

Rest 3 min

3 min Amrap
10 SDHP (75,55)
10 Thrusters (75,55)

9 / 22 / 2016

4 Rounds
a) Farmers Carry x 100m
b) Handstand Hold/Walk x 30s

For Time
50 Air Squats
200m Run
50 Situps
200m Run
50 Pushups
200m Run
50 Ring Rows (feet on floor)
200m Run
15 HSPU

Rx+: 50 Pistols & 25m HS Walk

9 / 21 / 2016

Bench Press
5 @65%
5 @75%
5+ @85%
5 @75%
5+ @65%

15-12-9-6-3
Power Snatch (95,65)
OHS (95,65)

RX+ (115,75)

9 / 20 / 2016

4 Rounds
1a) Heavy Sled/Box Push x 50 ft
1b) Strict Chin-ups x 5-8 reps

“Double Jump”
4 Rounds

50 Double Unders
20 KB Swings (53,35)
10 Burpee Box Jumps (24,20)

RX+: 5 Rounds