Tuesday 1-9-15

"Amanda"

9-7-5

Muscle up 

Squat Snatch (135#/95#)

Then...

5 Sets

Max Strict pull ups (minimum of 10)

Max strict push ups

Rest 1 min between sets 

Scott.

Monday 1-8-16

With an 18 min running clock 

AMRAP 8 Min
21 Front Squats (95#/65#)
15 Burpees over the bar
9 Toes to Bar

Then...

10 Min to establish a 1RM Clean

Martha.

Saturday 2-6-16

"Badger"

3 Rounds

30 Squat Cleans (95#/65#)

30 Pull ups

800 M Run

Tom and Diane watching the open announcement. 

Friday 2-5-15

Gymnastics Skills
3 sets
30 second handstand
30 second arch hold
30 second hollow hold
30 second L-Hang

Then...

EMOM 30 MIN
Min 1: Row Max Calories
Min 2: Box Jumps
Min 3: ALT DB Snatch (Pick weight, but should be unbroken for min)
Min 4: Wall Walk

Sawyer and Tom.

Thursday 2-4-16

"15.4"

AMRAP 8 MIN

3 HSPU's

3 Cleans (185#/125#)

6 HSPU's

3 Cleans 

9 HSPU's

3 Cleans 

12 HSPU's

3 Cleans 

15 HSPU's

6 Cleans 

18 HSPU's

6 Cleans .... 

Marty and Tom during last years open. 

Wednesday 2-3-16

Gymnastics Skills
3 Sets
3 reps of 1 kip  + 1 toes to bar

Then...

3 sets
10 seconds ring support hold
10 seconds ring dip hold



5 Rounds

10 Power snatches (95#/65#)

15 Pull ups 

20 Thrusters (95#/65#)

Jenny and Josh during last years open :)

Tuesday 2-2-16

"Karen"

For time

150 Wall Balls (20#/14#)

Then...

5 Sets

5 Weighted push ups (as heavy as possible)

Junior taking his fitness outside.