Saturday 7-25-15

Every 2 Min for MAX LOAD

Clean and Jerk

*Start with 65% of your 1rm and increase 20# for men & 10# for ladies every 2 min until failure.

Chris R.

Friday 7-24-15

"Diane"

21-15-9

DL (225#/135#)

HSPU

Coach Junior and Coach Alex.

Thursday 7-23-15

AMRAP 20 MIN (teams of 4)
Athlete 1: Run 1 Lap
Athlete 2: DB Hang Squat Clean (55#/35#)
Athlete 3: Rope Climb
Athlete 4: Row

*The pace setter is the runner.  Complete as many reps or calories on the rower as possible until Athlete 1 comes back from run. Switch stations once Athlete one returns and pick up where the athlete in front of you left off.

Matt and Carianne know how to food prep! 

Wednesday 7-22-15

EVERY 2 MIN FOR MAX LOAD
1 Snatch

*you will start at 50% of your 1RM Snatch and increase 20# for males and 10# for ladies, every 2 minutes, until failure.  For example; if your snatch is 275# you will start at 135# and increase to 155#, 175#, 195#, 215#, 235#, etc.  Until you can no longer complete the rep within the 2 min.  You have the whole 2 min to complete the rep, but no longer.  

Jon Strong.

Tuesday 7-21-15

FOR TIME

20-14-10

Thrusters (135#/95#)

10-7-5 

Muscle up

Then...

3 Sets

10 chin ups

8 scap pull ups 

Tom C.

Monday 7-20-15

FOR TIME
Run 400 M
30 KBS (70#/53#)
Run 200 M
30 SDHP (95#/65#)

Run 400 M
20 KBS (70#/53)
Run 200 M
20 SDHP (95#/65#)

Run 400 M
10 KBS (70#/53#)
Run 200 M
10 SDHP (95#/65#)

Coach Wes

Saturday 7-18-15

"Holleyman"

30 Rounds for time

5 Wall Balls (20#/14#)

3 HSPU's

1 PC (225#/135#)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

12pm to 3:30pm we'll have some tasty paleo food and drinks for everyone! Scales and measuring cups encouraged!