Month: May 2015

Strength:

• If you were able to get 5×9 last week, increase working sets by 10-20#
• If you were unable to get 5×9 last week, keep the same weight and try to get more reps this week

Conditioning:

5 Rounds of:

• 5 Overhead squats (135/95)
• 7 Chest to bar pull ups
• 9 Plyo push ups

Open Gym today from 10AM – 12PM.
Yoga meets today at 12:30PM!

Reminders:

• No Foundations Class today, the next session is next Saturday 5/16 @ 9AM
• Open Gym tomorrow from 10AM – 12PM
• Yoga tomorrow @ 12:30PM

Conditioning:

Option A:
“Partner Mary”
20 min AMRAP:

• 10 HSPU
• 20 One Leg Squats (Pistols) – alternating
• 30 Pull Ups

Option B:
“Mary”

• 5 HSPU
• 10 One Leg Squats (Pistols) – alternating
• 15 Pull Ups

Reminders:

• This Sunday there is Open Gym from 10AM – 12PM, followed by Yoga at 12:30PM

Strength:

A1. RDL @ 40×0 Tempo: 5×6
A2. Weighted Dips: 5 x AMRAP

• Shoot for 6-9 reps per set

Conditioning:

RX:
3 Rounds:

• 10 Burpees
• 15 KBS (55/35)
• 25 Sit Ups

RX+:
3 Rounds:

• 10 Burpee Muscle Ups
• 15 KBS (70/55)
• 25 Sit Ups

Reminders:

• Foundations does not meet until next Saturday, 5/16 at 9AM.
• Olympic Lifting meets today at 6:30PM.
• Other than OLY, if you come to class you can choose to do one of the following options:
  • Use it as Open Gym time! Come in, and make up a workout from earlier in the week!
  • Coach-led skill session!

Thursday’s Skill:

A. Hand Stand Progressions
B. Prowler Push: 4x100m
 

Reminders:

• Our next Foundations Class doesn’t meet until next Saturday, 5/16 at 9AM
• Thursday classes are now Open Gym or a coach-led skill session.

Strength:

Find 1RM OHS

Conditioning:

For Time:

• 50 KBS (70/55)
• 50 Wall Balls (20/14)

Strength:

A1. Strict Press (from floor):

• 5 x AMRAP (shoot for 6-9 reps each set)

A2. Weighted Ring Pull Ups:

• 5 x AMRAP (shoot for 6-9 reps each set)

**If you were able to get 5×9 last week, increase your working weight
**If you were unable to get 5×9 last week, keep the same weight and shoot for more reps

Conditioning:

15 Minute AMRAP of
50 DUs (scale = 150 Single unders)
25 Burpees
4 Rope climbs (17′) or 5 rope climbs (12′) (scale = 15 pull ups)
 
 

Strength:

• If you were able to get 5×9 last week, increase working sets by 10-20#
• If you were unable to get 5×9 last week, keep the same weight and try to get more reps this week

Conditioning:

10 min AMRAP:
3-6-9-12-15-18…

• Hang Power Clean (135/95)
• Jerk
• TTB

Open Gym today from 10AM – 12PM!
Yoga with Melissa DiLeonardo (shown above!) starts shortly after at 12:30PM!

Reminders:

• Olympic Lifting meets today @ 12PM.
• Our next Foundations Class isn’t until Saturday 5/16 @ 9AM.

Conditioning:

RX:
“Nancy”
5 Rounds:

• 15 OHS (95/65)
• 400m Run

Scaled:
3 Rounds:

• 15 OHS
• 400m Run