Jan 30

5 x 1 Snatch Balance + 3 OHS

3 x 5 Back Squat

3 x 5 Snatch Pull w/ 5 sec Descent

Jan 29

Strength

10 x 1 Max Vertical Jump

MetCon

3 Rounds of:

800m Run

15 Box Jump Over

Jan 28

Strength

4 x 6 Good Morning

MetCon

3 Rounds of:

10 Hang Power Clean (135/95)

10 Shoulder to Overhead

Jan 27

Strength

5 x 4 Push Press

MetCon

10:00 Cindy

5 Pull Up

10 Push Up

15 Air Squat

Jan 26

A. Clean - Heavy Single

B. Max Rep Front Squat @ HS

C. 2:00 Broad Jump (6'/4') with 3 Burpee every 3 Jumps

D. AQAP:

20 KB Swing

4 x 100ft Run

20 KB Swing

2 x 100ft Run

20 KB Swing

1 x 100ft Run

Jan 23

A. 5 x 3 Hip Snatch

B. 3 x 3 Snatch High Pull

C. 5 x :30 AirDyne Sprint / :30 Active Recovery

Jan 22

Strength

5 x 2 Hang Clean

MetCon

30 Shoulder to Overhead

30 Hang Power Clean

30 Back Squat

(115/75)

Jan 21

Strength

A1. 3 x 10e MB Twist and Throw

A2. 3 x 10e KB Clean

MetCon

4 x 400m Run (2:00 Rest)

Jan 20

Chris taking 2nd at Texas State Meet in 69kg Catagory

Strength

A. 3 x 5 High Box Jump

B 3 x 5 Clean Pull w 5s Descent

MetCon

5 Rounds of:

10 Pull Up

15 Push Up

Jan 19

Strength

Thruster - Heavy Single

MetCon

30 Thruster (75/55)

10 T2B

20 Thruster

15 T2B

10 Thruster

20 T2B

Jan 13

Strength

4 x 3 Push Press

MetCon

5 Rounds of:

10 KB Swing

10 Goblet Squat

5e Arm KB Push Press

Jan 12

Strength

As Heavy as Possible

Hang Clean + Front Squat + Jerk

MetCon

10:00 EMOM

3 Power Clean 185/125

3 Burpee

Jan 9

5 x 3 OHS

4 x 3 Snatch Pull w/ 7 sec Descent

Tabata Hollow Rock

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Jan 8

Strength

A1. 3 x 20 UB Wall Ball

A2. 3 x 15 Heavy KB Swing

MetCon

Teams of 2

10 Alt Rounds of:

15 Cal AirDyne / Row

10 Jumping Lunge

Jan 7

Strength

Skin the Cat

MetCon

10:00 AMRAP

10 V-Up

10 Ring Row

10 Tuck Jump

No 8:45am Class Today.

Jan 6

Strength

4 x 5 Bench Press

MetCon

3 Rounds of:

12 Thruster (115/75)

24 Lateral Hops Over Barbell

Jan 5

Strength

A. Hang Clean - Heavy Single

B. 3 x 1 Hang Clean @ 80% of HS

MetCon

Teams of 2

10 Alt Rounds of:

5 Pull Up

10 Burpee

15 KB Swing

New Class Schedule starting next week:

Mon-Thur 6am / 12pm / 4:45pm / 6pm

Fri 6am / 12pm / 4:45pm

Sat 9am / Open Gym 10am-12pm