Wednesday, 5/30/18

Weightlifting

Snatch (Singles@82%, 87%, and 92%)

(18min)

Back Squat (@(86%+5.5#)x2x3)

(15min)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7
15 Overhead squats 115/85
9 Box Jumps 30/24
6 Triple Unders

If you have 21 or more unbroken DUs, do TUA.
Or Do DUs or DUAs

Tuesday, 5/29/18

Weightlifting

Clean and Jerk ((1+1)@85%, 90% and 95% )

(15min)

Front Squat (Single@(92%+5.5#)x1, then Drop sets 2×1(-22#))

(10min)

Metcon

Metcon (Time)

2 Rounds for max reps of
2 minutes of Shoulder Press 135/95
Rest 1 min
2 minutes of Front squats 225/145
Rest 1min
2 minutes of Deadlift 315/215
Rest 1min

(18min)
Scaling options:
Intermediates: 115/75, 155/105, 225/155
Beginners: 65/45, 75/55, 115/75

Monday, 5/28/18

We have only one class for Memorial day Murph today @9am

Metcon

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
(65min)

Saturday, 5/26/18

Metcon

Ship (Time)

9 Rounds for time of:
7 Squat Cleans, 185#
8 Burpee Box Jumps, 36″

In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here
(40min)
125#/26″ for females

Thursday, 5/24/18

Gymnastics

Metcon (Distance)

Deficit Handstand Push-ups
3-3-3-3-3
add the height each round

(10min)

Metcon

A: Metcon (AMRAP – Reps)

EMOM 7
13 Wall Ball shots 10ft/9ft 20/14#  then AMRAP DU

Score = Total DU – Any missed WB shot.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7
10 Handstand push-ups
100m Run

10m = 1 rep