9 / 1 / 2017

***ANNOUNCEMENT***
The last class this evening will be the 5:15 class.

For Time
2-4-6-8-10-12-14-16-18-20
Burpee
5-10-15-20-25-30-35-40-45-50
Air Squat

If you have a vest, wear it.

28 min cap

8 / 31 / 2017

ANNOUNCEMENT
Friday evening (9/1/17) the last evening class will be 5:15.

8 min EMOM
Strict Press x 3 @70%

6 Rounds
5 HSPU
10 Pullups
15 Situps

14 min cap

8 / 30 / 2017

For Time
Run 2 miles
Rest 2 min
Set 3RM Hang Power Clean

This max will be the best weight you can perform TODAY with good technique. It will not be used for percentage based work. The focus is performing in a fatigued state.

30 min cap

8 / 29 / 2017

Front Squat
5 x 5 @70%
every 2 min

10 min EMOM
5 Thruster (95/65)
Run 100m

8 / 28 / 2017

Back Squat
Set 1RM
15 min clock

12 min Amrap
7 Deadlifts (185/125)
40 Double Unders

8 / 26 / 2017

2 Person Team
22 min Amrap

Person 1:
Row 500m

Person 2 Amraps:
4 Deadlifts (135,95)
3 Hang Cleans
2 STO

8 / 25 / 2017

“Nicole”
20 min Amrap

Run 400m
Max Rep Unbroken Pullups

8 / 24 / 2017

Strict Press
Set 1RM
15 min clock

10 Rounds
3 Clean & Jerk (155/105)
5 Burpee Over Bar

15 min cap

8 / 23 / 2017

Every 90 sec until failure
30 Double Unders
3 Hang Snatch (power or full)

80/115, 90/125, 95/135, 100/145, 105/155, 110/165, 115/175, 120/185, 130/205, 140/225

8 / 22 / 2017

Deadlift
5-5-3-3-2-2
15 min clock

15-12-9-12-15
Deadlift (155,105)
Box Jump Overs (24,20)

15 min cap