4 x
7 shoulder press
21 air squats
14 T2B

Welcome back Jen!!

 "Jenny"

20min AMRAP

20 Ovhs
20 back squats
400m run

7x

10 SA G2OVH
20 lunges with weight
10 goblet squats

Friday Fun...

21-15-9

Dead lifts
ring dips

200m sprint after each round 

35-30-25- 20 Wall balls

20 15 10 5 Pull ups

27-21-15-9

Back Squats
T2B

...and its that easy! :)

5 rounds

7 thrusters
7 single leg box jumps
12 push ups

Friday Fun...

"Elizabeth"
21-15-9

Squat cleans
Ring Dips

5:30

50 Squat Cleans
EMOM 3 Ring dips

3 rounds

18 Deadlifts
14 Hang Power Cleans
10 Push Press


5:30

800m run
50 air squats
50 sit ups
50 push ups
50 sit ups
50 air squats
800m run

8 min AMRAP

2 Single arm ground to overhead
2 Pull ups

4 Single arm ground to overhead
4 Pull ups

6 Single arm ground to overhead
6 Pull ups

... 8,10,12 continue by adding 2 reps each round

Pull ups...

• Look straight ahead. This will keep the chin tucked. The last thing you want is to strain your neck.
• Think of using your lats, not your biceps. All this will take is having a friend poke you in the lats a few times right before you begin the movement.
• Pull your shoulder blades back and down.
• Draw your chest up toward the bar. Clear your chin over the bar at the top and squeeze.
• Control the movement on the way down.

3x

75 Double Unders
50 Wall Balls
25 Sit Ups

“The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super—potent metabolic conditioning tool with an enormous potential for increasing athletic performance.” Greg Glassman

  Functionality and Wall Ball

Rest day...

go outside and play....

Friday Fun...

400m run
75 box jumps

600m run
50 box jumps

800m run
25 box jumps

3 min AMRAP
3 Deadlifts
3 Bar facing Burpees

rest 3 min

3 min AMRAP
5 Deadlifts
5 Bar facing Burpees

rest 3 min

3 min AMRAP
Bar facing Burpees

3 Muscle Ups/ Chest 2 Bar pull ups
10 Clean and Jerk

3 Muscle Ups/ Chest 2 Bar pull ups
10 Clean and Jerk

3 Muscle Ups/ Chest 2 Bar pull ups
10 Clean and Jerk

3 Muscle Ups/ Chest 2 Bar pull ups

4 x
200m row
20 WallBall
200m row
20 OVH Lunge

4x
3deadlifts
6 HSPU
12 ring push-ups

Hello Tuesday :)

Annie Are You Ok??

21-15-9

Calorie Row
Thruster 65/45
Medicine Ball Clean – 20#/14#
Sumo Deadlift High Pull – 65#/45#
Wallballs – 20#/14#
Burpees

No she is not ok!! :)