Saturday 4/30

9am Community Trial Class 1. Skill: Movement Prep   2. 12 Minute AMRAP:     Run 200m     10 Goblet Squats (2/1.5)     Run 200m     10 V-Ups     Run 200m     10 Burpees     Run 200m 10am Member’s Only Class 1. For Time:     50 Cal Row    

Friday 4/29

1. With a Running Clock.      A. From 0:00-8:00 minutes: Establish a heavy double Power Snatch.     B. From 8:00-16:00 minutes: Work up to a heavy set of Hang Snatch+Snatch. 2. Alternating Front Rack Barbell Lunge 3×10 (5/side, pick your

Thursday 4/28

1. Performance:     Weighted Strict Ring Dip-3×3 (work up)         Fitness:     Strict Ring Dip+Negative 3x(1+1)x3*   2. 7 Minute AMRAP:     10 Burpees     10 Wall Ball Shots (20/14), 10′   *5s descent on negatives. 

Wednesday 4/27

1. Seated Box Jump 5×1 (Working up in for max height)   2. Alternating Tabata (8 Minute Clock):*     Deadlift (225/155)     Double Under      *Score is lowest number of reps for each exercise (two scores).

Tuesday 4/26

1. Skill: The Muscle Up    2. 4 Rounds For Time of:     10 Hang Kettlebell Snatch, LH (2/1.5)     3 Muscle Ups     10 Hang Kettlebell Snatch, RH     3 Muscle Ups 

Monday 4/25

1. Clean & Jerk 4×2 80-85%   2. 3 Rounds For Time:     7 Clusters (135/95)     14 Toes-to-Bar      Run 400m

Saturday 4/23

9am Community Trial Class 1. Skill: Movement Prep   2. 8 Minute AMRAP:     12 Ring Dips     12 Pull Ups     100m Waiters Walk (45/25)   10am Member’s Only Class 1a. Skill Work: Turkish Get Up 1b. Build to a heavy single TGU on both arms.  

Friday 4/22

1. Peformance:      a. Strict Deficit Handstand Push Up: Build to max deficit.     b. Kipping Deficit Handstand Push Up: Build to max deficit. Fitness: a. Deficit Strict Push Up: Build to max deficit. b. Plyo Push Up: Build to max height.  2.

Thursday 4/21

1. Hang Clean 5×2 75-80% 2. Back Squat 5×2 (work up) 3. 10 Minute Goat Work and/or 30 Minute Active Recovery

Wednesday 4/20

1. 5 Sets For Max Reps:         45s Max Rep Burpee, 45s Rest         45s Max Rep Kettlebell Swing (1.5/1), 45s Rest 2. 3 Sets For Quality:         Strict Toes-to-Bar x 10         Good Morning x 10 35% HBBS Front Rack Lunge x 20 (10/side) 35% HBBS