4 / 30 / 2018

E2MOM for 12 min
Back Squat x 2 @80%

27-21-15-9
Front Squat (95,65)
Push Press (95,65)

15 min Cap

4 / 28 / 2018

For Time
Run 1 Mile
50 Deadlifts (115/85)
Run 1 Mile
50 T2B’s or GHD’s
Run 1 Mile

35 Min Cap

4 / 27 / 2018

***Attention***
There will be no 3:15 class this Friday (4/27/18) afternoon.

7 Min EMOM
Clean & Jerk x 3

4 Rounds
5 Clean & Jerks (135/95)
10 Box Jumps (30/24)
20 Wall Balls (20/14)

4 / 26 / 2018

***Attention***
There will be no 3:15 class this Friday (4/27/18) afternoon.

E2MOM for 12 min
Bench Press x 3 @ 75%

18 Min EMOM
Min 1 – 10 KBell OH Squat
Min 2 – 40 Double Unders
Min 3 – Rest

4 / 25 / 2018

***Attention***
There will be no 3:15 class this Friday (4/27/18) afternoon.

6 Min EMOM
1 Snatch Pull
1 Snatch
1 OH Squat

9 Min AMRAP
9 HSPU
6 Burpees
3 Power Snatch (115/85)

4 / 24 / 2018

10 Min Clock
Pendlay Row
5 x 6

3 Person Team
15 Min AMPAP

K Bell Swings (2/1.5)
Row Calories
Situps

Accumulate as many points as possible as a team. All team members can work at once. All team members must be performing a different movement.

Swings – 3 pts.
Cal – 2 pts.
Situps – 1 pts.

4 / 23 / 2018

E2MOM for 12 min
Front Squat x 2 @ 80%

5 Rounds
15 Thrusters (75/55)
15 Pullups
Rest 1:00

20 Min Cap

4 / 21 / 2018

2 Person Teams
21-15-9-15-21

D Bell Snatch (50,35)
Burpee over D Bell

Partner 1 does 21 & 21, then Partner 2 does 21 & 21.

4 / 20 / 2018

E2MOM for 10 min
Bench Press x 3@75%

12 min Amrap
10 T2B or GHDs
15 Pushups
1 Box Push (45,25)

4 / 19 / 2018

20 min clock
Clean Complex
7 sets of:

1 Clean Pull
1 Hang Clean (mid shin)
1 Hang Clean (above knee)

For Time
Run 1 mile