Saturday 220430

Warm-Up:0-9
2 Rounds:
10/8 Cal Bike/Row or :40s Run
5 Inchworms + Push-up
5/side Scorpion
5/side Spiderman Lunge w/ Rotation
5 Squat to Stand w/ OH Reach

Get Powerful: 14-32
Power Snatch
In 10:00 establish a heavy Single
then
E2MOM 6:00
3 T&G Reps at 70%

Get Fit: 40-60
6 sets
18/14 cal bike erg
100 ft sandbag carry 150/100
12 Alt KB FR lunges
6-10 chin-ups

Rest :90 in between each set

Wednesday 220427

Warm-Up: 0-9
3 Rounds
1:00 Bike/100m Run
5 Inch worms w/ Push-Up
10 PVC OHS w/ Pause

Get Strong: 15-25
Overhead Squat
E2MOM 10:00
8-6-4-2-1

Get Fit: 30-45
For Time: 15:00 Cap
18-15-12
Cal Bike
Front Squats 95/65
CTB/Pull-Up/Ball Slams
straight into

12-9-6
Cal Bike
OHS 95/65
Bar Muscle Ups/Devil's Press (9-6-3)

Monday 220425

Warm-Up: 0-10
3:00 EZ Bike/Run
2 Rounds
2 Wall Walks
10 Empty Bar Strict Press
15 Hollow Rocks
20 Empty Bar Push Press

Get Strong: 14-24
Push Press
15:00 complete:
10-5-5-5-3-3-3

Get Fit: 31-
For time: no cap
3 Rounds
12 Power Cleans 135/95
12 Burpees
12 Box Jump Overs

Sunday 220424

Warm-Up:0-8
1:00 Jump Rope Single
10 Scap Pull
5 Kip Swing
10 Air Squats
1:00 Double Under
10 Scap Push Up
5 Strict Pull Up
10 Air Squats

Get Strong: 12-22
E2MOM 10:00
4-10 Pu1l-ups (Unbroken)/Ring Rows
Move Steady: 26-50

E2MOM 24:00
100m run/200m Bike
10 Push Ups
15 Air Squats

*weight vest optional

Extra
Standing Straddle Pose 2:00
Pigeon Pose 1:00/side
Twisted Cross 1:00/side

Saturday 220423

Warm-Up: 0-8
2 Rounds
200m Run
5 Inch Worms w/ Push-Up
5 Box Jumps
then
C&J WU

Get Powerful: 15-31
Clean and Jerk

Get Fit: 42-48
21-15-9
Wallballs 30/20 to 10/9ft
Toes to bar
Box Jumps 24/20

Rest 2 minutes

9-15-21
Wallballs
Toes to bar
Box Jumps

Wednesday 220420

Warm-Up: Min 0-8
3 Rounds
200m run/10 Cal Bike
5 Inchworms w/ push-up
10 KBS

Get Strong: 16-26
Deadlift
5-4-3-2-1 building

Get Fit: 31 - 45
AMRAP 14:00

100m Run/200m Bike
3 Muscle Ups/Devil's Press
6 Strict HSPU/DB Z Press
9 Alternating DB Snatch 50/35

Monday 220418

Warm-Up: 0-9
2 rounds
10 Cal Bike/200m Run
5 Inch Worms w/ Push-Up
10 Air Squats

Get Strong: 14-26
Front Squat
E2MOM 12:00
3 Tough Reps

Get Fit:30-46
14:00 AMRAP
400 m run
20 DB Box Step Overs 70/50 (1 DB)
16 Pull-ups

Sunday 220417

 No Class!

Egg Hunt for time!

Happy Easter!

Saturday 220416

Warm-Up: 0- 10
2 Rounds
200m Run
5 Inch Worms w/ Push-Up
5 Box Jumps
then
Snatch WU

Get Powerful: 12-27
Snatch
E :90 for 6 Sets
2 reps, not T&G
then in 6:00 Build to a heavy Single
Get Fit: 30-54

EMOM 24:00
1 - 100m Run/200m Bike
2 - 6 Burpee Pull-Ups/3 B BMUs
3 - rest
4 - 12 MedBall Box Step-Overs
5 - 12-16 Wall Balls
6 - Rest

Wednesday 220413

Warm-Up: 0- 10
3:00 Bike
E2MOM 8:00
20 Air Squats
Max UB Perfect Push-Ups

Get Strong: 12-26
Back Squat
E2MOM 12:00
5 Moderate to Heavy Reps

Get Fit: 30-45
3 Rounds
30 DUs/50 SUs
15 Back Squats 155/105
30 DUs/50 SUs
15 Toes to Bar
1:00 Rest

Monday 220411

Warm-Up: 0-9
3 rounds
200m run
10 RDL's
10 Push-Ups
:20 Dead Hang

Get Strong:14-24
Deadlift
EMOM 10
3 Reps starting @ 70%+
Build across sets

Get Fit:35-45
For time: (10:00 Cap)
3-6-9-15-21
Wallballs 20/14
Pull-Ups

Sunday 220410

Warm-Up:0-7
1:00 Jump Rope Single
10 Scap Pull
5 Kip Swing
1:00 Double Under
10 Scap Push Up
5 Strict Pull Up

Get Strong:10-20
In 10:00 complete:
3 sets
10 DB Z-Press
10 Bent Over DB Row

Move Steady: 24-46
AMRAP 22
90 Double Unders
30 S-DB Push Press [15/ side] 50/35
60 Double Unders
20 S-DB OH Lunge [10 / side] 50/35
30 Double Unders
10 Lateral DB Burpees
Rest 1:00

Extra: 45-51
Standing Straddle Pose 2:00
Pigeon Pose 1:00/side
Twisted Cross 1:00/side

Saturday 220409

Saturday
Warm-Up:
400m Run/2:00 Bike
Steady through:
10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom
add light weight
8 Clean Lift-off w/ :02 pause at knee
8 Tall Clean
add light weight
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean

Get Powerful: 15-31
In 15:00, build to a heavy complex of 1 squat clean + 3 front squats

Get Fit: 42-48
For time: 24:00 Cap
3 rounds
5 Sandbag/DBall OTS
10 Alt DB Step-ups 50s/35s
20 Cal Bike/400m Run
10 Alt DB Step-ups 50s/35s
5 Sandbag/DBall OTS

Wednesday 220406

Warm-Up:0-9
3 Rounds
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks
100m Run

Get Strong: 12-26
Overhead Squat
In 14:00, build to a heavy double

Get Fit: 30-46
5 Rounds (12:00 Cap)
7 Power Snatch 135/95
50 DUs/SUs

Monday 220404

Warm-Up:0-10
3 rounds
100-200-300m Runs
5 Inch Worms with Push-Up
10 Alt Hang DB Snatch

Get Powerful:14-26
Power Snatch
E :90 for 3 sets
5 Reps
E :90 for 3 Sets
3 Reps
E :90 for 2 Sets
1 Rep

Get Fit: 34-46
AMRAP 3:00
11 Wall Balls
11 Cal Bike

rest :90

AMRAP 3:00
9 Front Squats
9 Pull-Ups

Rest :90

AMRAP 3:00
7 Hang Squat Cleans 135/95
7 Bar Facing Burpees

Sunday 220403

Warm-Up:0-9
3 Rounds
20 Air Squats
10 Pull-Ups
5 Burpees

then Bike remainder

Get Strong:10-24
3 Sets
10/Leg S-DB RDL
10/Arm Z-Press

Move Steady: 25-50
EMOM 25:00
1 - 12 Cal Bike
2 - 6-8 Burpee Box Jump Overs
3 - 3-50 DUs/60 SUs
4 - 12 Heavy KBS
5 - Rest

Extra:
Accumulate
2:00 child pose
2:00 forward fold

Saturday 220402

Warm-Up:0-9
Steady through:
10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom
add light weight
8 Clean Lift-off w/ :02 pause at knee
8 Tall Clean
add light weight
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean

Get Powerful: 14-32
Squat Clean
In 18:00 complete the following
3x3 @ 70%+ 1RM
3x2 @ 80%+ 1RM
3x1 @ 90%+ 1RM

Get Fit: 40-54
For time: (14:00 Cap)
10 Alt DB Lunges 50/35s
5 Wall Walks
5 Bar Muscle Ups/Devil's Press

1:00 Rest

10 Alt DB Lunges 50/35s
5 Wall Walks
10 Bar Muscle Ups/Devil's Press

1:00 Rest

10 Alt DB Lunges 50/35s
5 Wall Walks
15 Bar Muscle Ups/Devil's Press