Category: Uncategorized

A) Alternating Gymnastic EMOM x 10 (5 each)

Min 1 – 3 Wall Walks

Min 2 – 10 toe to bar

B) “Dark Sister”

KB EMOM 40/20 Work to Rest

Min 1 – Rotational Warrior Lunge to Press

Min 2 – Bridge Chest Press

Min 3 – Russian KBS (1 handed alternating for badasses)

Min 4 – Alternating KB Clean

*5 Rounds*

Norm

A) Clean & Jerk Complex

1 Power Clean

1 Hang Clean

1 Push Jerk

15-20 minutes to find heavy complex

B) “LongClaw”

50 double unders

10 Burpee Box Overs

5 Cleans (165/105)

AMRAP 15

Jihun

A) Strict Press

40% x 5, 50% x 5, 60% x 5, 65% x5, 75% x 5, 85% x 5+ (leave a rep in the tank)

B) Week 7 of 800m Block

Run 800M

-Rest 2 Min_

Run 800M

Erin

A. Clean & Jerk – work to a heavy single for the day- 20 minutes

B. AMRAP 5

5 clean & jerk 95/135

7 pull-ups

Norm and CJ

A. Mobility- banded hip opener

B. 2 front squat + 4 back squat E2MOM X 5

C. 21-15-9

snatch 75/105

bike calories

Naomi

A. Bench Press 8-8-5-5

B. Warm-up

Banded runs with a partner; forward, backward, shuffle slide

C. 800m Running block week 6

Run 200m, rest 1 minute

Run 600m, rest 1:30

Run 800m

All runs at 800m pace

Heavy stroll