11.4.19

A. Warm Up

8 minutes of continuous rowing or airdyne

*Every 60 seconds sprint for 10 seconds (8 total)

B. Segmented Snatch Grip Deadlift

4 sets of 2 reps @ 3131 Tempo

*make these heavy

C. Slow Pull Snatch Pull

3 sets of 3 reps

*build from last time

D. Conditioning

For time:

10-9-8-7-6-5-4-3-2-1

Double Overhead Grip Deadlift 225/155

Toes to Rings or Toes to Bar

*coaches challenge 245/175

11.1.19 “20.4” & Long Sleeve Tee Order Form

If anyone is interested in ordering a long sleeve tee please fill out this order form. Cost will be $30. Please have cash, venmo, or check in by November 9th!

Back:

Front:

A. Conditioning

“20.4”

For Time:

30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.
30 box jumps, 24/20 in.
15 clean and jerks, 135/85 lb.
30 box jumps, 24/20 in.
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg squats
5 clean and jerks, 315/205 lb.

Time cap: 20 minutes

10.31.19

NO Weightlifting Class Tonight!!! Happy Halloween

A. Warm Up

12 minutes EMOM

1st Airdyne 30 seconds

2nd 15sec/side KB Side Plank

*bottoms up for coaches challenge

3rd 8 Banded Chops/side

B. Strength

4 sets of the following superset:

DB Bench Press

*incline for challenge

4 reps @ 5151 Tempo

Tall Kneeling Landmine Press

6 reps/arm @ 20X2 Tempo

C. Conditioning

3 rounds for time of:

15/12 cal row

12 Alternating KB Z Press 35/26

Airdyne 15/12 cal

30 seconds single arm plank/arm

*coaches challenge 44/35 KB