Monthly Archives: May 2017

We canceled morning classes for Grand Valley 5K, 10K. Come out and run with us! Happy Weekend!

Weightlifting Snatch (@95%x1x2) (12min) Clean and Jerk (@90%x1+2, 80%x1, 70%x1+2, 80%x1x2) (18min) “90%x1+2” means that we do 1 Full squat clean and 2 Split jerks @90% of 1RM clean&jerk. Post weight for 90% for the score Metcon Metcon (AMRAP – Reps) AMRAP 15 15 Clean & Jerk 95/65 Rest 1min 15 Clean & Jerk 115/85Continue reading “Friday, 5/5/17”

Hyung (10min) Bo staff Kicks & Strikes (20min) Various kicking combos Metcon Metcon (AMRAP – Reps) EMOM 9 Minute 0,3,6- AMRAP1 non stop front snap kick 2times on each leg. Minute 1,4,7- AMRAP1  sit ups Minute 2,5,8- AMRAP2 Hollowrocks Record total compted reps for the score Cool down Stretch (5min)  

Weightlifting Clean and Jerk (@90%x1x3) (15min) Muscle Snatch (@85%x2x2) (8min) Back Squat (@90x2x2) (10min) Metcon Metcon (AMRAP – Reps) AMRAP 12 3 Snatches 135/95 6 Clean & Jerk 135/95 9 Handstand Push ups 54 Double unders  

Weightlifting Snatch (@90%x1x4) (15min) Front Squat (@90%x2x2) (10min) Metcon Metcon (AMRAP – Reps) 3 rounds for reps AMRAP 1 Back squat 135/95 Rest one minute AMRAP 1 Chest-to-bar pull-ups Rest one minute AMRAP 1 Power cleans 135/95 Rest one minutePost total reps completed (17min) Scaled for pull ups: Jumping chin over bar pull-ups @6″ MainContinue reading “Tuesday, 5/2/17”