2-19-15

true thatSTRENGTH – Clean and Jerk
2×1 @ 75% / 2×1 @ 80% / 2×1 @ 85% / 2×1 @ 90% / 2×1 @ 85% / 4×1 @ 75%
rest 30-60 sec between sets

PUSH-UP
5-8-5-10

CONDITIONING
(6x)
150 m Sand Bag Run
250 m row

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2-18-15

Happy Birthday Daeci Burr!

ACCESSORY WORK
2 rounds
1 min Hollow Rock
30 sec rest
1 min Plank
30 sec rest
— Then Scap work
3 Reach and Twist
10 I, Y, T
20 Scare Crow
30 Scap Push-up

Push Up
14-12-14-12

CONDITIONING
12 min AMRAP
8 Russian Kettlebell Swing (70#/53#)
8 Box Jumps (24″/20″)
8 Toe to Bar

2-17-15

nachoSTRENGTH – Snatch
(5x)
3 Snatch Push Press Behind the neck
2 Overhead Squat
This is not for time but for form, technique, consistent position, then load.

PUSH-UP (Week 3 of 5)
Set 1 – 16 Push-ups
Set 2 – 8 Push-ups
Set 3 – 6 Push-ups
Set 4 – 6 Push-ups

CONDITIONING
CF Games Open – 11.4
10 min AMRAP
60 Bar facing Burpee
30 OHS (120#/80#)
10 Muscle-up

2-16-15 Presidents Day Schedule

megan and mindy Congratulations to Mindy and Megan for hitting the Red Hot Race down in Moab over this past weekend. Awesome job ladies!

PRESIDENTS DAY SCHEDULE

We will hold classes on Presidents Day at 6:15 am, 7:00 am, 9:00 am, 4:15 pm and 5:15 pm. If you need to come at a different time just text Paul and we will get you a code for the doors if you don’t already have one.

PUSH-UP (Week 3 of 5)
Set 1 – 12 Push-ups
Set 2 – 8 Push-ups
Set 3 – 10 Push-ups
Set 4 – 6 Push-ups

STRENGTH – Front Squat
6×3 – 2 sec pause at the bottom
Increase load each set

CONDITIONING
(10x) 1 min work 20 sec rest
4 Thrusters (105#/75#)
AMRAP Double Unders or Jumprope
Score is your total umprope

2-13-15 “Dianne”

PUSH-UP
Set 1 – 4 Push-ups
Set 2 – 8 Push-ups
Set 3 – 4 Push-ups
Set 4 – 8 Push-ups

“Dianne”
21-15-9
Deadlift (225#)
Hand Stand Push-up

We programmed Hand Stand Push-ups last week so you should be familiar with the scaling options for “Hand Stand Push-ups”, so do what you did then. But just in case you’ve forgotten here some scaling options;
a) V-Push-up with feet elevated on box
b) V-Push-up with feet on ground
c) Box Push-up with feet on box, body in a plank position
d) Ring Push-up
e) Plate Push-up

2-12-15

PUSH-UP
Set 1 – 8 Push-ups
Set 2 – 12 Push-ups
Set 3 – 10 Push-ups
Set 4 – 8 Push-ups

STRENGTH – Snatch
12 Min EMOM – ALL reps from the high hang
1 Snatch Shrug, 1 Snatch High Pull, 1 Snatch
(+1 Overhead Squat if you are not receiving the bar in the bottom of your squat)
Increase load as needed.

CONDITIONS
Death by Burpees
Start at 5 reps
Minuet 1 – 5 Burpees
Minuet 2 – 6 Burpees
Minuet 3 – 7 Burpees
and so on until you are unable to complete the required number of burpees in 60 seconds