>A] Front Squat 3,3,3

B]12 KB Clean+Jerk (Weak Side)
    12 KB Clean + Jerk (Strong Side)
    200m run

C] Med Ball Medley #2

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>Bench Mark Tuesday

A] Hang Cleans 3,3,3

B] Helen
     400m
     21 KB Swings
     12 Pull Ups

C] Hollow Rocks 100

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>A] Push Jerk 3,3,3

B] Death by Clean & Jerk

on the First minute perform 1 C&J, on the 2nd minute 2 C&J and so on, until you cannot complete desired number of reps in allocated time.

C] Foam Roller

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>A] 3 Rounds of Max Reps Push Ups
      rest as needed between efforts

B]15-11-7
    Power Snatch @40/25
   Overhead Squat @ 40/25
    Toes 2 Bar

C] Med Ball Medley 2

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>A] Pull Up/Kip Tekkers

B] 20min Amrap
     6 Deadlifts (120/80)
     12  Jumping Lunges (Static-Each Leg-Change in mid air)
     6 Burpees
     200meter run

Post Rounds to comments

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>

That a Perfect Snatch

A] Speed Warm up

B] 4 Band Sprints 15m

C] 3 10m Shuttles

D] 5 rounds of
50 Air Squats then Max Rep Situps (10/5) [2minute time limit]
2minute rest

Post Situps to comments

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>REST DAY AT GYM- NO CLASSES
OPEN GYM FROM 8.30-12.30
TRAINER WOD- 9.00am

Here’s a little video of a movement coming up- Can you gues what it is lol

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>

A] Over Head Squat 5,5,5

B] 12 minute Amrap
       6 Prone Ring Row
       6 Ring Dips
       8 Toes to Bar
       32 Double Unders

‘Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt. Thus, when I got up from the track after collapsing at the finish line, I figured I was dead.’

Roger Bannister (if you don’t know who he is-FIND OUT!)

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>

A] Muscle Up Tekkers

B] Chipper for time

      25 Burpees
      then
      3rounds of
      10 Pull Ups
      15 Box Jumps (24″/20″)
      then
      50 KB Swings (24/16)

‘Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision’
Muhammad Ali

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>

Gwen and Angie Sporting DC Hoodies

A]Shoulder Press (5,5,5)

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