6.6.19

“Jack”

AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)

Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box

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6.5.19

For Time:
30 Clean and Jerks 135/95

* Every time the bar is dropped perform 100 Double Unders *

6.4.19 Summer Kids Club Reminder

We still have spots available in our Summer Kids Club! If you know someone interested in signing up their kids have them sign up ASAP! We start Monday June 10th at 8 a.m.

A. 5 sets

3 position snatch

1 snatch from the floor + 1 snatch from the hang + 1 snatch from the high hang

B. For Time:

30-20-10

GHD Sit Ups
Thrusters 95/65

6.3.19

A. 5 rounds for time of:
30sec Wall Sit
10 Push Ups @ 2111 tempo
30 Double Unders (2:1)
rest 60sec between sets

B. 3 sets

Ring Row

2020 Tempo; Max Reps at the prescribed tempo; rest 60sec

Ring Plank

30-60sec unbroken; rest 60sec