P-hill

Today's workout

p-hill run

10 db thrusters

5 pull ups

7 rounds for time

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Finally Friday

400m run

30 db deadlifts

30 sit ups

4 rounds

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Finisher

tire drags

Floor KTE

Planks

flutter kicks

Long work out today!

Weighted Fence Lunge

21 pull ups

21 hang squat cleans

Weighted Fence Lunge

15 pull ups

15 hang squat cleans

Weighted Fence Lunge

9 pull ups

9 hang squat cleans

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Snatch, Clean, Climb

2 position clean

75%

4x5

2 position snatch

75%

4x5

5 rope climbs

Yeah Burpees

200m run

30 kb swings

30 burpees

400m run

20 kb swings

20 burpees

800m run

10 kb swings

10 burpees

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Fight Gone Bad

3 rounds of

1 min wall ball

1 min sumo dead lift high pulls

1 min box jumps

1 min push press

1 min rowing

1 min rest

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The foam roller is your friend!

400s plus bear crawl

400m run

5 bear crawls

20 renegade rows

4 rounds

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followed by 7 minutes to get up as much of the double under ladder as possible

5-10-15-20-25-30-35-40-45-50

Tuesday Split Jerk

Split Jerk

6x3 at 80% of max jerk

1 muscle snatch + 3 O-head squats x3x6

at 80% of max snatch

Metcon

10-8-6-4-2 kb swings, db push press, with p-hill sprint

Monday Happy Birthday Brett

270m run

27 kb snatches

27 d-ball slams

3 rounds for time

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Followed by an ab circuit

Friday

Emily Showing us how to jump at the top of our burpees
Gary and Jay showing different parts of the wall ball movement
Shawn and Debbie
Shout out to most of the 7 am Crew

rounds in 15 minutes

10 wall ball

5 burpees

200m run

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Thursday

Clean pulls

5,3,3,2,2

snatch drops ( I don't think that is the right word so I may be correcting this later)

5, 3,3, 2,2

7 push press

7 long jump

fence sprint

5 rds

Long painful workout on Wednesday

200m run

30 plate lunges

20 pull ups

30 kb swings

20 med ball cleans

400m run

30 plates lunges

20 pull ups

30 kb swings

20 med ball cleans

200m run

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Tuesday Snatch

Work on the Snatch

7 snatchs

7 burpees

7 rds

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Monday Monday

200m run

10 box jumps

10 push ups

fence sprint

10 box

10 pu

fence sprint

10 box

10 pu

fence sprint

10 box

10 pu

fence sprint

10 box

10 pu

fence sprint

10 box

10 pu

fence sprint

10 box

10 pu

200m run

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Friday

Rds in 15 minutes of:

21 double unders
15 hang power cleans
9 lateral burpees

Swings and Lunges

20 lateral swings

12 weighted lunges

200m run

5 rounds

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Followed by snatch practice

10-1

10-1 Wall ball & D-ball

max deadlift

5,3,1,1,1

7 Rounds

200m run

5 push jerk

7 pull ups

9 box jumps

7 rounds

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