THURSDAY 181213

THURSDAY 1781213

6:15 Coach Gaela, 9 & 10 Coach Lisa, Noon Coach Gaela
4:30, 5:30 & 6:30pm Coach Trevor

Power Snatch 5×3 – building

Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

AMRAP 10

AMRAP 10:
10 burpees
20 WB 20/14

WEDNESDAY 181212

181212 WEDNESDAY OPEN GYM HOURS

6-7:15 Coach Gaela, 9-11:30am Coach Brandon
4:30-7:30pm Coach Trevor

DUs, T2B, Deadlifts & Box Jump Overs

For time:
• 100 DU
• 25 T2B
• 25 DL 225/155
• 50 BXJO 24/20

Scale:
3 RFT
20-30 DU/attempts
8 T2B/15 Hanging Knee Raises
8 DL @60%
15 BXJO

THURSDAY 181206

Schedule and Coaches

6:15, 9, 10, noon & 4:30 Coach Gaela
5:30 & 6:30pm Coach Katie

Squat Clean 5-5-5-3-3-1-1-1-1

Squat Clean for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep

3 RFT

10 DB Snatch (50/35)
10 One Arm DB OH Front Lunges (50/35)
10 (1) DB box step overs (50/35)
10 OTS slam balls (AHAP)

TUESDAY 181204

Schedule and Coaches

6:15 Coach Gaela
9 & 10 Coach Lisa
noon 4:30, 5:30 & 6:30pm Coach Gaela

Push Press 3×8

3×8 PushPress
3×7 RDL

–superset these together

15 RFT

a) 7 Pull Ups
b) 7 KBS 53/35
c) 21 DU
rest 30 sec btw sets

switch order up each round -abc, cba, acb, bca, etc

TUESDAY 181127

Schedule and Coaches

6:15 Coach Gaela
9, 10 & noon Coach Brandon
4:30, 5:30 & 6:30pm Coach Hayley

3 RNDS: Max Rep Power Clean

3 rounds for max reps:
•Power clean for 30 seconds, rest 30 seconds
•Power clean for 25 seconds, rest 35 seconds
•Power clean for 20 seconds, rest 40 seconds
•Power clean for 15 seconds, rest 45 seconds
•Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lb.
Women: 105 lb.

SCALING:
Reduce the loading on the power clean, but maintain a work-rest interval that encourages sprint efforts.

Intermediate Option
Men: 115 lb.
Women: 80 lb.

Beginner Option
Men: 65 lb.
Women: 45 lb.

MONDAY 181119

Schedule and Coaches

6:15 Coach Gaela, 9 & 10 Coach Lisa Noon Coach Gaela
4:30, 5:30 & 6:30pm Coach Katie

3 NFT:

8 Bench Press (65%)
Max Chin-ups/ring rows

For Load:

CLEAN & JERK LADDER – 7 MIN CAP
25 DU (Sc: 15 Bar Hops)
1 C&J – you choose your opening weight
After each successful lift, move up the ladder(10#/5#)). Get 2 tries to hit weight.

-If fail CJ 2 times, you must repeat the DU and the last successful lift then repeat DU and move up to the new weight.