Thursday, July 2, 2015

July 3

A. 4x1+1+1 Power Clean + Clean + Front Squat
B. 4 x 2 Jerks
C. 3 x 5 Front Squat @ 70%

EST will be CLOSED for th 9am Class on Saturday but Coach Michael will be at EST for Open Gym from 10am-12pm Saturday July 4th.

Wednesday, July 1, 2015

July 2

Strength
5 x 1 Deadlift @ 90%

MetCon
5 Rounds of:

5 Snatch (95/65)
12 Pull Up


Cash Out
3 x 1:00 Plank

Tuesday, June 30, 2015

July 1

Strength
A1. 4 x 10 Sit  Up
A2. 4 x 10 Shoot Through

MetCon
3 Sets of 5:00 AMRAP
\5 Box Jump
7 Burpee
10 Wall Ball
90s Rest Between AMRAPs

Monday, June 29, 2015

June 30

Skill Work
Pistols

MetCon
"Death By KB Swing"

Cash Out
Tabata Squat

Sunday, June 28, 2015

June 29

Congrats to Coach Michael for Qualifying for Nationals this past weekend by hitting a 3kg PR on his Clean and Jerk!!

Strength
5 x 1 Back Squat @ 90% of 1RM

MetCon
"Grace-ish"
5:00 AMRAP
Clean & Jerk
(135/95)

Thursday, June 25, 2015

June 26

A. 4 x 2 Back Squat
B. 3 x 2 Deadlift
C. 3 x 2:00 Double Under (:30 Rest)

Wednesday, June 24, 2015

June 25

MetCon
3 Sets of:
2:00 Burpee
2:00 Rest

Full Recovery

5 Rounds of:
3 Rope Climb
10 T2B
15 Box Jump