“Wear Pink”
Mobility: Calves/Hips/Lats
A: 8 min AMRAP
80 DU
20 OH Plate Lunge 45/25
B: 8 min AMRAP
30 DU
10 DB/KB Thruster 35/25
C: 8 min AMRAP
15 Wall Ball 20/14
10 Box Jump 30/24
Monthly Archives: May 2017
Tuesday 5-30
Mobility: Hips/Lats
A: 5-5-5-5
Front Squat 60-70%
B: 10 min EMOM
Odd: 3 Power Clean 185/125
Even: 10 Burpee
C: 10 min EMOM
Odd: 2 Squat Clean 225/155
Even: 10 Burpee
Monday 5-29
“Happy Memorial Day”
“Murph”
1 Mile Run
100 Pull Up
200 Push Up
300 Air Squat
1 Mile Run
* Wear a 20lb vest if you have one….
Saturday 5-27
Closed Today for California Regionals
Get outdoors today…
Run, Hike, Ride, Swim and enjoy the beautiful California sun.
Also, 150 Burpee for time…
Friday 5-26
“Happy Birthday Lisa R. and Juan”
In teams of two with one partner working at a time…
A: “Trifecta”
10 minutes to find 1RM
Front Squat + Back Squat + OH Squat
B: For Time
400 m Run
30 Burpee
40 Hang Squat Snatch 95/65
40 Pull Up
30 Burpee
40 Hang Squat Clean 135/95
40 C2B
30 Burpee
400 m Run
Thursday 5-25
Mobility: Hams/L and T Spine/Lats
A: 3 Rounds
10 DB/KB Deadlift
10 DB/KB S2OH
10 DB/KB Front Rack Lunge
B: 8 min AMRAP
8 Axle Bar Deadlift 160/110
16 Lateral Bar Hop
8 HSPU
C: 8 min AMRAP
8 Alt. DB Snatch 70/50
16 Box Jump Over 24/20
Wednesday 5-24
“Wear Pink”
Mobility: Calves/Hams/L and T Spine/Lats
A: 10 min EMOM
Odd: 60 DU
Even: 15 Burpee
B: 10 min EMOM
Odd: 20 Wall Ball 20/14
Even: 10 Ring Dip
C: 10 min EMOM
ODD: 15 T2B
Even: 15/12 Cal Row
Tuesday 5-23
Hips/Front Rack
A: 4-4-3-3
Front Squat 70-80%
B: 10 min EMOM
2 Hang Squat Clean
C: For Time
10-9-8-7-6-5-4-3-2-1
Hang Clean 155/105
1-2-3-4-5-6-7-8-9-10
Front Squat 155/105
Monday 5-22
Mobility: Hips/Lats
A: 10 min Cap
400 m Run
5 Rounds
5 Strict Pull Up
10 Push Up
15 Air Squat
B: 10 min Cap
800 m run
3 Rounds
10 Pull Up
20 Push Up
30 Air Squat
C: 15 min AMRAP
1,600 m Run
AMRAP
5 Pull Up
10 Push Up
15 Air Squat
