EMOM for 15 minutes

First Minute: Front Squat 5 reps at 75%

Second Minute: 6-10 Generic man makers (with a pair of dumbbells set up in the push up position and pull one dumbbell to your shoulder and then back down again, then do the other side to complete 1 rep.)

Third Minute: Push ups 10/7 reps.


3-5 rounds of:

Row or bike 20-10 calories

10-20 GHD sit ups or V-ups

10-20 Hip and Back extensions or Supermans


Battle WOD!

3 Eight minute "AMRAP'S" of:

Run 400m

7 Hang Squat Cleans 135/95lb

7 Pull ups

7 Push Ups

Rest 2 Minutes between AMRAPS.  The entirety of the WORKOUT will take 30 minutes. If you are out running during the rest period.... well that is your rest and you will begin the workout as soon as the 2 minute rest period is up, whether you actually 'rested' or not.

Post total rounds to the Zen.


What is your expectation when you get new boxes and more bumpers?

WOD: 12 min. EMOM
4 min. Even: 3 Deadlifts (135/95)
            Odd:   5 Box Jumps (24/20)
4 min.  Even: 3 Deadlifts (185/135)
             Odd:  7 Box Jumps
4 min. Even:  3 Deadlifts (225/155)
            Odd:   10 Box Jumps

Conditioning: 3 rounds
 10 Knee raises on pull up bar
 10 V-ups

Monday - Snatch day!

As a follow up to the clinic on the "snatch", Kyle M is coming to coach the 8:30 and 9:30 am and possibly the 4:30/5:30 pm classes - Monday.

Let's warm up for the snatch with a short workout called "The Baseline"...

For time:

Row 500m/Run 400m

40 Air Squats

30 Sit ups

20 Push ups

10 Pull ups

After completing baseline we will review and warm up for the snatch.

3 Position Snatch

Using the following progression: Muscle Snatch followed by Hang Snatch followed by from the floor snatch (all are squat snatches)

Perform 5 sets of 3 rotations (thru the 3 Positions)

Rest 1 minute between sets.