Tuesday
Aug262014

Wednesday, August 27

Emerge

3 Rounds for time of:
7 Front Squats 
10 Step-Ups or Box Jumps
15 Burpees
200 meter run 

Evolve

For Time:
9 Front Squats @ 135/95#
20 Box Jumps @ 24"/20"
25 Burpees
400 meter run
7 Front Squats @ 135/95
15 Box Jumps @ 24/20"
20 Burpees
200 meter run
5 Front Squats @ 135/95
10 Box Jumps @ 24"/20"
15 Burpees
100 meter run

Monday
Aug252014

Tuesday, August 26

Emerge/Evolve

A.) 5x5 Shoulder Press @ 80% 5RM.  Rest 2 minutes between sets.
B.) 5x5 Deadlift @ 80% 5RM.  Rest 2 minutes between sets.
C.) 5x 6-10 Strict Ring Dips
D.) 50-100 Hollow Rocks

Sunday
Aug242014

Monday, August 25

Emerge/Evolve

A.) 3 Power Clean EMOM for 10 Minutes
B.) 30 second sprint on AirDyne @ 100% effort
     4 minute rest
     x5 

Friday
Aug222014

Saturday, August 23

Emerge/Evolve

For Time:
Row 1,350 meters
30 Overhead Walking Lunges @ 75/55
30 Med-Ball Situps
20 Overhead Walking Lunges @ 75/55
20 Med-Ball Situps
10 Overhead Walking Lunges @ 75/55
10 Med-Ball Situps


Thursday
Aug212014

Friday, August 22

Reminder:  No 6:15pm class today.  This week only.  All other classes as regularly scheduled.

Emerge/Evolve

5 Rounds, each for time of:
4 Front Squats @ 165/110
4 Burpees
4 Box Jumps @ 30/24
100 meter sprint

rest 4-6 minutes between rounds

Wednesday
Aug202014

Thursday, August 21

Rest Day

Tuesday
Aug192014

Wednesday, August 20

Announcement: Friday evening's 6:15pm is cancelled this week.  All other classes as regularly scheduled.

A.) Shoulder Press @ 75% of 5RM.  Rest 2 minutes between sets.
B.) 30 seconds AirDyne sprint @ 100% effort
     4 minutes rest
     x4