MOBILITY DAY
MAKE UP DAY
GOAT DAY
Please be sure to drink your 64 oz of water/day. If not, you stand the chance of being defeated by a Persian Empire.
2-5-14
Snatch Technique – Not for Load
5 sets of the following:
Snatch Grip Push Press + OHS
Snatch Balance
High Hang Squat Snatch
AMRAP in 7 mins:
up ladder by 3’s of:
Front Squat, 115/75
Box Jump, 24/20
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.
2-4-14
AMRAP 12 mins:
12 Burpees
12 Toes to bar
40 Double unders
Skill
EMOM for 10 mins:
2 wall walks
2-3-14
“Foundations”
Complete 3 rounds for time:
Run 400 meters
10 Deadlifts, 155/95
20 Kettlebell Swings, 53/35
30 AbMat Sit ups
2-1-14
Complete for Time in Teams of 2 (only one person works at a time):
Run 400 (x2)
50 Push Press (115/75)
100 Deadlifts (115/75)
150 Box Jumps (24/20)
Run 400 (x2)
1-30-14
As Many Reps As Possible in 7 mins:
6 Overhead Squats, 135/95
12 Cals on Rower
Skill
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders for time.
1-29-14
WE WILL OPEN TODAY FOR AFTERNOON CLASSES:
Noon, 4 p.m., 5 p.m. and 6 p.m. ARE ON
Front Squat
15 mins to find a 3 RM
Complete for time
21-15-9 reps of:
Pull ups
Thrusters, 95/65
Box Jumps, 24/20
Kettlebell Swings, 53/35
1-28-14
As Many Reps As Possible in 7 mins:
Burpees
Do these next to a wall if possible. Set a target 6″ above your reach on the wall and touch the target for each rep.
