by Anni | Jul 31, 2018

Jamie cleaning 275 on max day
a. Back squat 8-8-5-5-3-3
b. AMRAP in 18 minutes
– 3 rope climbs
– 6 front squat (115,85)
– 9 toes to bar
– 12 sit ups
– 3 handstand push ups
– 6 pistols (3/3, weighted for those who can 35,25)
– 9 slam balls
– 12 sit ups
by Anni | Jul 30, 2018

Tuesday 6-7pm: Don’t miss another awesome mobility session with Amy Delong-Martin – ADM Pilates! (No open gym or lifting at 6)
WOD
a. Clean 1RM
b. AMRAP in 10 minutes
– 400m run
– 10 power cleans (115,85)
c. If time permits: Plank tabata (weighted)
4pm Kettlebell
4 rds
10 pushups 15 swings LT 12 Med 9 Heavy 6 extra heavy
10 deadlift….
10 shoulder taps….
10 staggered rows…
10 tgu situps….
6pm Mobility with Pilates Amy!
Donations appreciated but not required. (No open gym or lifting class).
by Anni | Jul 29, 2018
a. Bench press 8-8-5-5-3-3
b. 10 rounds for time:
– 20 double unders
– 10 sit ups
– 5 push press (135,95)
by Anni | Jul 27, 2018
32 TUs. That’s T as in triple!
8am Kettlebell
a. 4 rds
– 15 pushup 20 KB swings
Then lunge to
– 10 burpees, 20 band curls
b. 10 hand-release push-ups, 10 goblet squats
– Then bear crawl, 5 pull-ups or 10 ring rows, 10 squat jumps
c. 4 rds, 30 seconds on:
– TGU sit ups
– Side planks
– Mountain climbers
9am WOD
a. AMRAP in 8 minutes
– 8 box step overs (35,25) 2 DBs
– 8 box jump overs
*2 minute rest
b. Alternating tabata – superman/hollow hold
*2 minute rest
c. AMRAP in 8 minutes
– 8 calorie row
– 8 burpees
10am Olympic Lifting
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