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Push, Swing, Jump

  • April 30, 2019

Strict Press
5×3

10 Minute AMRAP
15 Push Press (75/55)
30 Kettlebell Swings (50/35)
60 Double Unders

Up & Down

  • April 29, 2019

8 Minute EMOM:
1 Clean Long Pull
1 Squat Clean
*Build throughout, up to 90% of Squat Clean 1RM
*Goal of long pull is to make barbell float with hip hinge

Up & Down
10-1 Power Clean (75/55)
1-10 Burpees

*RX+ (135/95)

Let’s Get Upside Down!

  • April 26, 2019

15 Minutes of Handstand Walk Practice

4 Rounds for Time:
400 Meter Run
10 Handstand Push-ups
10 Toes-to-bar

Deadlifts & 3 Rounds for Reps

  • April 25, 2019

Deadlifts
5-3-2-1-1

3 Rounds for Reps

Minute 1 – 50 Double Unders
Minute 2 – 20 Walking Lunges
Minute 3 – 15 Hang Power Cleans (75/55)

RX+ (95/65)
*Score is total reps – total of 255 possible

Split Jerk & a 10 Minute Bear

  • April 23, 2019

Split Jerk for load:
#1: 3 reps @65%
#2: 2 reps @70%
#3: 1 rep @75%
#4: 1 rep @80%
#5: 1 rep @85%

10 Minute AMRAP
100′ Bear Crawl
15 Sit-ups
20 Box Jumps (24/20)

It’s Monday, Y’all!

  • April 22, 2019

Squat Clean
5-3-3-3-2

3 Rounds for Time:
10 Squat Snatch (75/55)
15 Burpees

RX+ (95/65)

Saturday 4/20

  • April 20, 2019

Endurance WOD (7:45am)
Partner WOD in the Sun:
1 Mile Partner Run

Then 2 Rounds of:
20 Chest-to-Bar Pull-ups
30 Box Jumps (24/20)
40 Push-ups
*1 Partner working at a time

1 Mile Partner Run

Community WOD (10:00am)
Partner WOD in the Sun:
800 Meter Partner Run

Then 2 Rounds of:
20 Pull-ups
20 Box Jumps (24/20)
20 Push-ups
*1 Partner working at a time

800 Meter Partner Run

BMU/Gymnastics Practice, Cleans, & Annie

  • April 19, 2019

15 Minutes of Bar Muscle-up/Gymnastics Practice

3 Position Squat Cleans
5 Sets of:
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Full Squat Clean
*Build from 50%-80% of squat clean 1RM throughout all 5 sets

Annie
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups

Turkish Get-Ups & a 12 Minute AMRAP

  • April 18, 2019

Turkish Get-Ups
3-2-1-1
*Each arm, build throughout

12 Minute AMRAP of:
20 Candlesticks
20 Russian Kettlebell Swings (70/50)
20 Air Squats
200 Foot Waiter Walk – 1 Arm Dumbbell (50/35)
* Waiter walk – every 5′ = 1 rep

HSPU Work, Row, & Push Press

  • April 17, 2019

15 Minutes of Handstand Push-up Practice
*If you have HSPUs, 3 max sets

21-15-9
Calorie Row
Push Press (75/55)

Rx+ (95/65)

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