Wednesday – 8/1/18

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

Tuesday – 7/31/18

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).

Monday – 7/30/18

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)

Saturday – 7/28/18

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