3 Rounds for time:

10 Hang Power Snatch 65#,95#
20 Burpees
30 Wall Ball Shots 14#,20#
40 Double Unders

2000k ROW for wall of fame

5x5 Sand Bag Clean and Jerk

ANGIE (cont.)

For those that didn't get in on the fun yesterday...ANGIE

If you were here yesterday...

1. 2000m row

2. 4 rounds

20 Ball Slams

20 DU's

20 Back ext.

ANGIE

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Deadlift 4x3

Push Jerk 4x3

4 ROUNDS

(45 sec on, 15 sec off)

ROW

K2E

Wall Ball Shots

BURPEES

KB Swings

Lateral Shuffle (weighted)

Just for FUN:

Resistance Runs

10-9-8-7-6-5-4-3-2-1

Body Weight Hang Clean
Pull Ups
200m Sprint

1 Med Ball Clean minute 1
2 Med Ball Cleans minute 2
3 Med Ball Cleans minute 3
...........continue until you cannot complete the number cleans in the alloted minute.
REST
1 Sit up, 1 Squat minute 1
2 sit ups, 2 squats minute 2
3 sit ups, 3 squats minute 3
..........continue until you cannot complete the number situps & squats in the attoed minute.

5 Rounds for time:

10 Power Snatch (95,65)
20 Push Ups
30 Box Jumps (24",20")

5x5 Front Squats

Sandbag Fran: 21.15.9
Sandbag Thrusters
Pull Ups

4 Rounds

400m Run

20 KB swings

15 Push-press (95/65)

20 DU's

5 Tire flip/jumps

Sand Bag Workout!! Get here........you won't want to miss this one!!

Snatch 5x5

OHS 5x3

Tabata Intervals:

Squats
Windsheild Wipers
KB Swings
Burpees

Go, go, go FRAN it's your birthday......................

21-15-9
Thrusters
Pull Ups
......for the wall of fame

Let's start the week off right...

DEADLIFT

5 x 5

BOX JUMPS

(Challenging Height)

5 x 5

Get ready for her...

We all love to hate her...

FRAN on Tues and Wed!!!

10 Minutes @ each station

Station 1:
2000m row

Station 2:
3 Rounnds:
Max Rep Push-Up 1 minute
rest 2 minutes

Station 3:
Turkish Get Ups alternating each arm

1000k Row
3 Rounds:
20 Ring Dips
20 KB Snatch each arm (53#m, 35#f)
20 Knees to Elbows

OHS

5x5

2 Rounds

400m run

20 SDHP (KB)

10 Burpees

10-9-8-7-6-5-4-3-2-1

Clean & Jerk 155#,105#
1 Round of "Cindy" in between each set of Cleans

"Cindy"
5 Pull Ups
10 Push Ups
15 Squats

5 rounds for time:

30 Swings 44#f, 66#m
25 Box Jumps 20"f, 24"m
20 Push Ups
15 Weighted Back Extensions 25#f, 45#m
10 Hand Stand Push Ups

HAPPY EASTER!!

Just a reminder there are no classes Easter Sunday. Classes resume at normal times on Monday. Have a blessed weekend!

Row 1K
40lbs dumbell snatch 50 reps
Row 750m
40 lbs dumbell snatch 35 reps
Row 500m
40 lbs dumbell snatch 20 reps
(hold plank if you are waiting for a rower)