Mon 09/26/16

Take 15 minutes to work up to a max weight on the following complex:
3 Power Clean + 3 Hang Clean + 3 Front Squats
(no-drop / touch & go)

AMRAP in 5 minutes of:
3-6-9 rep rounds of
Deadlift 135#/95#
Pull Ups / Ring Rows
<3 minute recovery, then…>
AMRAP in 5 minutes of:
increasing rep ladder (1/1, 2/2 etc)
Deadlift 135#/95#
Box Jumps 24″/20″

Tues 09/27/16

Take 15 minutes to work up to a max weight on the following complex:
3 Power Snatch + 3 Dip Snatch + 3 Overhead Squats
(no-drop / touch & go)

3 rounds for time of:
25 Goblet Squats 35#/26#
600m run

Wed 09/28/16

15 minutes Running technique practice

AMRAP in 10 minutes of:
6 Push Up Plate Step-Ups (2×45’s/1×45)
8 Candlesticks/Rock to flat foot
10 Broad Jumps (mat-width)

for time:
2 laps Sled Push 270#/150#
200m Farmer Carry 35#/26#
800m run

Thurs 09/29/16

Take 15 minutes to work up to a max weight on the following complex:
3 Pause Push Jerk + 3 Push Jerk
(no-drop)

for time:
20 Push Ups
20 Knees-to-Elbows
100m row
15 Push Ups
15 Knees-to-Elbows
200m row
10 Push Ups
10 Knees-to-Elbows
300m row
5 Push Ups
5 Knees-to-Elbows
400m row

Fri 09/30/16

Take 20 minutes to work up to a max weight on the following complex:
2 Front Squat+ 4 Back Squat + 6 Deadlifts
(no-drop / touch & go)

EMOM for 10 minutes:
12 single-arm KB swings (6 R/L) 44#/26#
max rep high-knee Single Unders

Sat 10/01/16 / Sun 10/02/16

Please Note New Saturday Class Times:

Saturday:
8:30am Running at PCC West Track
400m max effort Time Trial
full recovery, then
6x 400m at 85% effort (recovery time = run time)

8:30am Human Movement
10:00am Mobility

Sunday:
9:00am Lifting 101