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Part One:

15 minutes, building

1 Power Snatch + 1 Squat Snatch

 

Part Two:

21-15-9

Cal

HSPU

Time Cap: 12min

TODAYS SCHEDULE

6am  and 7am OPEN GYM
9:00am – 10:30am OPEN GYM

12:00pm – 1:00pm GYMNASTICS

3:30pm – 4:15pm KIDSFIT
4:30pm – 5:15pm YOUTHFIT

4:30pm – 5:30pm OPEN GYM

5:30pm – 6:30pm HIIT BOOTCAMP
5:30pm – 6:30pm YOGA MOBILITY

Functional Fitness:

5 rounds 3 minutes to complete:

14 Cal

12 Alt Snatch

10 Toes To Bar

1:30 minute rest

 

STANDARD: 35/20

RX: 50/35 lb

SPORT: 55/40 lb

COMPETITION: 65/45 lb

Part One:

Three sets of:

Front Squat x 10 reps

Rest 30 seconds

Single leg KB/DB RDL: 5 reps per leg

Rest 30 seconds

Supermans x 15/10 reps

Rest 30 seconds

 

Part Two:

15 min AMRAP:

200m Run

15 RKB Swings

10 Squat Thrust

 

STANDARD: 35/18 lb

RX: 44/35 lb

SPORT: 53/44 lb

COMPETITION: 70/53 lb

Part One:

Every minute OTM x 9 minutes

minutes 1-3: 3 strict press

minutes 4-6: 2 push press

minutes 7-9: 1 push jerk

 

Part Two:

4 rounds, resting 1:00 between each: (15 min cap)

1 Turkish get-up per arm

50 double unders

10 pull-ups

Functional Fitness:

AMRAP 25min (Partner I-Go-You-Go)

4 Toes to Bar

6 Box Jumps

8 Deadlift

36 Double Under

 

STANDARD: 45/35 lb

RX: 75/55 lb

SPORT: 95/75 lb

COMPETITION: 115/85 lb

Part One:

Every 1:30 minutes (3 sets of each):

Station 1 – Single leg Weighted box squat 3×8-10 each leg

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Station 3 – Weighted Cossack Squats 3×8-10 each leg

 

Part Two:

4 Rounds (2 minute AMRAP)

16 Alternating Single Arm Dumbbell Hang Clean and Jerk

Calorie w/ Remaining Time

1 minute rest

 

STANDARD: 35/20

RX: 50/35 lb

SPORT: 55/40 lb

COMPETITION: 65/45 lb

Functional Fitness:

For Time [22 Minute Cap]:

1,500 meter Row or 3000 meter Bike or 2.25mile Echo

30 Back Squat

40 Bar-Facing Burpees

30 Back Squat 1,500 meter Row or 3000 meter Bike or 2.25mile Echo

 

STANDARD: 45/35 lb

RX: 75/55 lb

SPORT: 85/65 lb

COMPETITION: 95/75 lb