“Happy Birthday Tay B”
Mobility: Glutes/Hips/Chest/Lats
A: “Chelsea”
30 min EMOM
5 Pull Up
10 Push
15 Air Squat
B: 100 AMSU or 50 GHD Sit Up
Monthly Archives: September 2016
Thursday 9-29
Mobility: Hips/OH Pos
A: 5 min EMOM
5 Front Squat + 5 S2OH
B: 15 min Every 90 sec
1 Squat Clean and Jerk
C: 4 Rounds For Time
400 m Run
15 Thruster 95/65
Wednesday 9-28
Wear Pink
Mobility: Glutes/L and T Spine/Lats
A: 10 min EMOM
Odd: Cal Row 15/12
Even: 20 Box Jump 24/20
B: 10 min EMOM
Odd: 10 Deadlift 225/155
Even: 15 T2B
C: 10 min EMOM
Odd: 15 GHD Sit Up
Even: 20 Wall Ball 20/14
Tuesday 9-27
Mobility: Hips/OH Pos
A: 1-1-1-1-1-1 (Rig)
1 Snatch Balance + 1 OHS
B: 2-2-2-1-1-1
Squat Snatch
C: For Time
5 Rounds
5 Snatch 135/95
10 Burpee
Monday 9-26
Mobility: Calves/Hips/Lats
A: 10 min EMOM
Odd: 50 DUs
Even: 5 Hang Power Clean
B: 10 min EMOM
Odd: 5 Front Squat
Even: 10 Pull Up
C: 10 min AMRAP
30 DUs
10 Pull Up
10 Hang Power Clean 95/65
10 Front Squat 95/65
Saturday 9-24
In teams of two with one partner working at a time….
Partner Deck of Cards For Time
❤️= Thruster 95/65
♠️ = Pull Up
♦️ = Power Clean 95/65
♣️ = Burpee
Aces = 400 m Run
Joker = 10 Bar MU
Friday 9-23
Mobility: Hips/OH Pos
A: 5-4-3-2-1-1
Hang Squat Snatch
B: 5-4-3-2-1-1
Hang Squat Clean and Jerk
C: For Time
30 Snatches 95/65
30 C2B
30 Clean and Jerk 135/95
Thursday 9-22
Mobility: Calves/Hips/Lats
A: For Time
800 m Run
50 T2B
400 m Run
* 10 min cap
B: 10 min AMRAP
15 OHS 95/65
20 Box Jumps
C: Annie
100-80-60-40-20 DUs
50-40-30-20-10 AMSU
*10 min cap
Wednesday 9-21
Wear Pink
Mobility: Hams/L and T Spine/Lats
A: 30 min EOMOM
1) 20 KBS 70/53
2) 15 Ring Dip
3) 20 Wall Ball 20/14
4) 15 HSPU
5) 50 DUs
6) 15 GHD Sit Ups
