No classes - hope you enjoyed the gala and thank you for celebrating our 10 year anniversary with us!

Part A: Bench Press - 1x8 60% and 1x6 at 65%, 3x5 at 70%, 2 x 5 at 75%

Superset with one set of empty bar biceps curls for 12-20 reps

Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Part A: All strength work to be done on the 2:00 mins

A: Squats 1x8 at 60% and 1x6 at 65%, 3x5 at 70%, 2x5 at 75%

Superset with One arm DB rows (heavy) 4x8

Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb/14lbs
30 cleans, 135/95 lb.
20 muscle-ups

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/35 pound Snatch, 30 reps
30 Burpees
135/65 pound Snatch, 30 reps
20 Burpees
165/95 pound Snatch, 30 reps
10 burpees
215/125 pound Snatch, as many reps as possible

* coach's notes - set your athletes weight ideally as 40%, 60%, 80% and 100%

Part A:

Plank 2 minutes
Hollow body Hold 30 sec
Rest 1 minute
x 3

Part B:
Complete as many reps as possible in 7 minutes following the rep scheme below:
95/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
95/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
95/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
95/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
95/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Part A:

Build to a heavy 1-rep squat snatch

Part B:

AMRAP 14:
20 Double Unders +
:20 Plank Hold
– Add 20 reps to the double unders and :20 to the Plank hold in every round.

With a partner complete the following three benchmarks

Jackie + Elizabeth + Karen

for time switching as needed

Jackie = 1000m row, 50 empty bar thrusters 45/35, 30 pull ups

Elizabeth = 21-15-9 135/95 full cleans and ring dips

Karen = 150 WB

Part A: Core Work
1 min plank

30 sec hollow body hold

rest 30 sec x 3

Part B:
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbells hang clean and jerks 50/35
14-cal. row

Part A: Strict Press
8 x 3 (work up to a heavy triple in 8 sets)

Part B:

On the 6 minutes x 4
6 MU
24 cal ski/row
96 DU

Scores total rest

All strength work to be done on the 2:00 mins

A: Squats 2x6 at 60% and 2x5 at 65%, 2 x5 at 70%, 1 AMRAp at 72.5%

Superset with One arm DB rows (heavy) 4x8

B: Bench Press - 2x6 60% and 2x5 at 65%, 2 x5 at 70%, 1 AMRAp at 72.5%

Superset with one set of empty bar biceps curls for 12-20 reps

Clock starts at 0:00 rest for 2 minutes at the following times
4:00, 12:00, 22:00, 30:00 (end)
AMRAP the following and pick up where you left off:
20 WB
20 Push ups
20 lateral Box jump overs 20"/16"
20 T2Bs

Part A: 2 min Plank

Part B:
28 minute EMOM
1. 16/12 calories on the row erg + 8 burpees over the rower
2. Rest
3. 12 thrusters 95/65 + 12 C2Bs
4. Rest

Part A: From the rack or blocks work up to a heavy single jerk

No misses, allocate time after warm up - 20 mins

Part B: Annie!

50-40-30-20-10

of DU and sit-ups

"Partner WOD"

25 min AMRAP

60 cal row

followed by

4 rounds of:

3 MU, 6 BBJO 24/20, 9 DB snatch 70/50

Split the cals evenly and switch on the rounds only after a completed round

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 lb.

25 toes-to-bars

50 double-unders

13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 lb.

Stop at 20 minutes.

A: Strict Press - 5,5,3,3,1,1

B: Open 19.1

AMRAP in 15 mins

19 WB and 19 cal row

All strength work to be done on the 2:00 mins

Week #2

A: Squats 2x6 at 60% and 3x5 at 65%

Superset with One arm DB rows (heavy) 4x8

B: Bench Press - 2x6 60% and 3x5 at 65%

Superset with one max set of chest to deck push ups

6 minutes on 2 minutes off X 3 - - AMRAP the following

Pick up where you left off

25 Feet of handwalking

10 DB deadlifts 50/35

10 DB hang full cleans

25 feet of handwalking

50 DU

On the 3:00 X 4 -

15 thrusters at 95/65,

12 C2B,

9 Bar Hop burpees

Rest 4 minutes

and repeat for 4 more!

Score is accumulated rest!

For time:

• 100-calorie row

• 75 thrusters, 45/35lb. barbell

• 50 pull-ups

• 75 wall-ball shots, 20/14lb. ball

• 100-calorie row