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Tuesday 04.18.2017

Tuesday

5 Min EMOM x 5 High Hang Cleans
– rest 2 minutes
5 min EMOM x 3 High Hang Cleans

13 min AMRAP:
rx:
30 Cleans @ 30k/15k
30 Deficit Push Ups
20 Cleans @ 40k/25k
20 Deficit Push Ups
10 Cleans @ 50k/35k
10 Deficit Push Ups
Max Cleans @ 60k/45k

rx+:
30 Cleans @ 40k/25k
15 HSPU
20 Cleans @ 50k/35K
10 HSPU
10 Cleans @ 60k/45k
5 HSPU
Max Cleans @ 70k/55k

Monday 04.17.2017

Monday

Back Squat Tempo @ 5,1,3,0
Heaviest 5 rep in 15 min CAP – Goal is to lift more than 04.03.17

DB or KB Walking Lunges
3 sets x 12 Alt Walking Lunges – Rest 1 min

4 Rds For Time:
15 Box Jumps 30/24
400 m run

Saturday 04.15.2017

Saturday

Olympic Weightlifting:
Clean 5 – 3 – 3 – 3 – 3 – 3
Clean Grip RDL 5 – 5 – 5 – 5 @ Same Heavy Weight
Snatch Grip Push Press 3 – 3 – 3 – 3 – 3

Team Saturday:
For Time In Teams of 2 Complete
400 m run
50 Deadlifts 100k/ 75k
400 m run
60 Hang Cleans 52k/ 35k
400 m run
70 S2O 45k/ 30k
400 m run

Are you having a hard time making progress with a movement such as your Snatch?
Do you have any specific goals you are looking to achieve this year like losing 30lbs or running a tough mudder?

Coach Bryce and I are now offering 30 minute One on One sessions for $30! These are ideal for everyone that wants to work on a specific movement or has a specific goal!
Within a few sessions we can help you reach your goals or show improvement. Talk to either one of us right now to get your session scheduled!

Friday 04.14.2017

Friday

15 min EMOM:
1st min: 5 reps DB Strict Press – Right Arm
2nd min: 5 reps DB Strict Press – Left Arm
3rd min: sc: 5-8 Feet Elev. Ring Rows rx: Max Unbroken Strict Pull Ups

Partner WOD:
18 min AMRAP
20 Cal Row
30 KB Swings 24/16
40 Wall Balls 20/14

Are you having a hard time making progress with a movement such as your Snatch?
Do you have any specific goals you are looking to achieve this year like losing 30lbs or running a tough mudder?

Coach Bryce and I are now offering 30 minute One on One sessions for $30! These are ideal for everyone that wants to work on a specific movement or has a specific goal!
Within a few sessions we can help you reach your goals or show improvement. Talk to either one of us right now to get your session scheduled!

Thursday 04.13.2017

Thursday

10 min Skill AMRAP:
Scaled:
5 Wall Walks
:30 sec Hollow Hold

RX:
10 Handstand Wall Kick Offs
10 Hollow Rocks

RX+:
10 m Handstand Walk
20 V Ups

5 Rounds For Calories
1 min Max Effort Sprint on AB
– up to 3 minutes rest btwn

Are you having a hard time making progress with a movement such as your Snatch?
Do you have any specific goals you are looking to achieve this year like losing 30lbs or running a tough mudder?

Coach Bryce and I are now offering 30 minute One on One sessions for $30! These are ideal for everyone that wants to work on a specific movement or has a specific goal!
Within a few sessions we can help you reach your goals or show improvement. Talk to either one of us right now to get your session scheduled!

Wednesday 04.12.2017

Wednesday

Speed Romanian Deadlifts
10 min EMOM x 5 reps @ 40% of 1 rpm Deadlift

7 RFT:
200 m run
7 Hang Squat Cleans 45k/ 30k rx+:60k/ 45k

Accessory:
Front Plank
3 sets x As Long as Possible

Are you having a hard time making progress with a movement such as your Snatch?
Do you have any specific goals you are looking to achieve this year like losing 30lbs or running a tough mudder?

Coach Bryce and I are now offering 30 minute One on One sessions for $30! These are ideal for everyone that wants to work on a specific movement or has a specific goal!
Within a few sessions we can help you reach your goals or show improvement. Talk to either one of us right now to get your session scheduled!

Tuesday 04.11.2017

Tuesday

Snatch E2M x 5 – 3 – 3 – 3 – 3 – 3

14 min AMRAP
11 Pull Ups
100 m run
11 Hand Release Push Ups
100 m run
11 Snatches 45k/ 30k
100 m run

Are you having a hard time making progress with a movement such as your Snatch?
Do you have any specific goals you are looking to achieve this year like losing 30lbs or running a tough mudder?

Coach Bryce and I are now offering 30 minute One on One sessions for $30! These are ideal for everyone that wants to work on a specific movement or has a specific goal!
Within a few sessions we can help you reach your goals or show improvement. Talk to either one of us right now to get your session scheduled!

Monday 04.10.2017

Monday

Front Squat @ 5,1,3,0
E3M 5 sets x 5 reps

Weighted Alt. Step Ups
3 sets x 12 Alt Reps @ 20 in box

For Time:
21-15-9
Box Jump Overs 24/20
Back Squats 60k/ 45k
Med Ball Throw Sit Ups 14/10

Reminders

This Friday the 14th @ 5:00pm there is a Easter Egg Hunt for all kids and kids at heart (Jared)! There will even be a petting zoo for the kids. Then after the WOD everyone is invited to hang out.

Are you having a hard time making progress with a movement such as your Snatch?
Do you have any specific goals you are looking to achieve this year like losing 30lbs or running a tough mudder?

Coach Bryce and I are now offering 30 minute One on One sessions for $30! These are ideal for everyone that wants to work on a specific movement or has a specific goal!
Within a few sessions we can help you reach your goals or show improvement. Talk to either one of us right now to get your session scheduled!