Wed June 1, 2016
1. TESTING for ONE-REP MAX lifts finishes up with the Deadlift on Friday. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. EMOM x 16 min (alternating movements for 8 sets each):
1 Power Snatch + 4 Hang Power Snatch @ 65-70% power snatch
8-12 reps of “Ring Knee-ins”
https://www.youtube.com/watch?v=TSmruAg-DQk
Rest 4 min
B. EMOM x 16 min (alternating movements for 8 sets each):
8-12 reps TTB / KTE (Rest 45 seconds)
6-8 reps Burpee Box Jumps (24/20'')
Tue May 31, 2016
1. TESTING for ONE-REP MAX lifts finishes up with the Deadlift on Friday. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Alternate Movements x 4 sets each:
Snatch-Grip Barbell Rows x reps 20-15-12-10 (increasing weight)
Strict Overhead press x reps 12-10-8-6 (increasing weight)
B. AMRAP 2 min (Rest 2 min) x 5 sets:
15 Hang Power Cleans (95/65)
50 Double-unders (50 single-unders)
Max Reps Russian KBS in remaining time (53/35, ADV 70/53)
Mon May 30, 2016
Classes for Memorial Day Monday will be 9am and 10am only.
Meet at Law st beach prior to each class start time to begin 1 mile run
Murph - For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
***Note, you may also perform the 100/200/300 as 20 rounds of 5 pull-ups, 10 Push-ups, 15 Air Squats
Sat May 28, 2016
Reminder - For Memorial Day Murph on Monday, we are only having 2 classes - 9am and 10am. Meet at Law st beach, NOT at the gym. We will run to the gym, do work, and run back to Law st beach. Big beach day hangout to follow. Come rage!
***Make sure to keep total pullup volume to just the workout, so that you can be fresh and ready for Murph on Monday!
A. “Helen” – 3 Rounds:
Run 400m
21 KBS (53/35)
12 Pull-ups
Rest 10 min
B. 50 Burpee Box Jumps FOR TIME (24/20’’)
