6 / 1 / 2017
Strict Press
7 X 3 @65%
Every 90 seconds
5 Rounds
10 Push Press (115,75)
20 Situps
30 Double Unders
15 min cap
Strict Press
7 X 3 @65%
Every 90 seconds
5 Rounds
10 Push Press (115,75)
20 Situps
30 Double Unders
15 min cap
20 min EMOM
Min 1: 12 KB Swings (70,53)
Min 2: 6 HSPU
2 Person Teams
25 min Amrap
Row 250m or Run 200m
8 Burpee over Rower (or bar)
Complete an entire round then switch.
***We will be closed Saturday the 27th. One class Monday for “Murph” at 9 am.***
For Time
60 Cal Row
50 Wall Balls (20,14)
40 STO (115,75)
30 T2B
20 Hang Squat Cleans (115,75)
10 Bar Muscle Ups
***We will be closed this Saturday the 27th.***
20 min Amrap
50 Double Unders
30 Situps
20 KB Swings (1.5,1)
1 Rope Climb
***We will be closed this Saturday the 27th.***
21-15-9
Deadlift (225,155)
Burpee Box Jump (24,20)
Rest 5 min
For Time
Run 1 mile
2 separate scores
Strict Press
Set 1RM
Every 2 min for 12 min
1 Strict Press
3 Push Press
5 Push Jerks
Perform all 9 reps unbroken at the same weight. Don’t go up in weight after the first set. Only change weight if you hit failure and need to drop.
Back Squat
Set 1RM
Front Squat Medley
All Reps Taken From Floor
Max Unbtoken Reps (185,125)
Rest 1 min
Max Unbroken Reps (135,85)
Rest 1 min
Max Unbroken Reps (95,65)
Score is total weight moved
12 min cap
With a partner
12 min Amrap
10 Hang Power Cleans (95,65)
8 T2B
6 Front Squats (95,65)
Rest 4:00
12 min Amrap
10 Overhead Walking Lunges (45,25)
8 Burpees
6 Power Cleans (95,65)
*For both AMRAPs one person completes a round at a time.
***We will be closed Saturday, May 27th.***
Power Snatch
5 X 3 (progressive loading)
5 Rounds
3 Power Snatches (155,105)
2 Rounds of Cindy
1 Rope Climb
294 West Broad Street
Cookeville, TN 38501