Wednesday, June 7th 2017
Every 90sec for 15min 2 clean and jerks 5 Rounds 50 Double Unders 10 Power Cleans
Tuesday, June 6th 2017
Back Squat 5X5 7 minute cap: 10/7 Muscle Ups 15 DB Overhead Squats 20 DB Thrusters Rest 3 minutes 7 minute cap: 20 Thrusters 15 DB Overhead Squats 10/7 DB Muscle
Monday, June 5th 2017
For 20min 5 Rounds each of: Weighted Plank Hold, 1 minute Handstand Walk 50 feet Handstand PU negatives: 5 3X1 14 minute AMRAP: 100m run 10 T2B 1 Rope Climb
Sunday, June 4th 2017
800m run 3 Rounds: 35 Double Unders 20 Wall Balls 15 Pull-Ups 10 Front Squats
Saturday, June 3rd 2017
Every 90sec for 15min 3 Power Cleans Partner Workout 10 Rounds each, alternating: 200 Meter Run (while your partner runs hold the bottom of the squat) 10 Handstand Push-Ups
Friday, June 2nd 2017
5X5 Sumo Deadlifts Max effort handstand shoulder taps 8 RFT: 20/15 Cal Row 8 Toes to Bar
Thursday, June 1st 2017
For Time: Row 2000m 10 Hang Cleans 1 Rope Climb Row 1500m 15 Hang Cleans 2 Rope Climbs Row 1000m 20 Hang Cleans 3 Rope Climbs Row 500m 25 Hang
Wednesday, May 31st 2017
Every 90sec for 15min 3 Position clean 12min AMRAP: 5 Hang Snatches 100 Meter Run
Tuesday, May 30th 2017
5×5 Back Squat with a 5 second pause 6 minute cap: 100 Double Unders 50 Wall Balls 25 DB Thrusters Rest 3 minutes 6 minute cap: 25 DB Thrusters 50 Wall
Monday, May 29th 2017
Happy Memorial Day! Only one class today, meet at Venice 10am Conditioning: Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 Mile
