TUESDAY 190122

EMOM 14-every 2 Min

Complete 2 Snatch Pulls + 1 Squat Snatch + 1 Snatch Balance + 1 OHS

Schedule and Coaches

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

AMRAP 9

20 Double Unders
14 Air Squats
1 Rope Climb

SATURDAY 190119

Part 1

Total Load Between Partners

Schedule and Coaches

9:30 am Teamer w/ Coach Kyle

(Teams of 2)

10 Minutes to Establish a Heavy Clean & Jerk Total

**REST 3 Minutes**

15 Min AMRAP (Relay)
10 Calories Air Bike
10 Kettlebell Swings (53/35)
10 Push Presses (115/75)
10 Box Jumps (24″/20″)
10 Pull Ups

Part 2

Total Rounds + Reps Between Partners

TUESDAY 190115

Schedule and Coaches

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

Back Squat 3×3

Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3+ reps @ 90%

We are still working off of our training max (90% 1RM). On your last set, you are going for as many as you can-WITH GOOD FORM & DEPTH. Not looking for failure here but a few extra reps.

5 RFT:

15 hang squat cleans 135/95
30 push-ups

F2: 10 HSC & 20 Pushups
F1: 10 HSC & 15 assisted pushups (knees or box)

Be smart: Scale so that each round is challenging but doesn’t require several lengthy rest breaks. Try to limit breaks to no more than 2 in most rounds.

MONDAY 190114

Schedule and Coaches

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

Open Prep

EMOM 5:
35 sec DU/DU attempts

Bench Press 3×5

USE TRAINING MAX (90% OF 1RM)

Bench Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%

Thruster 5×5

Thruster for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Make each set as heavy as possible

WEDNESDAY 190109

WEDNESDAY 190109 open gym hours

6-7:15am Coach Kyle, 9-11:30am Coach Lisa
4:30-7:30pm Coach Gaela

CF Kids 6:45-7:30pm Coach Gaela & Coach Katie

EMOM 25 alternating stations:

!) 3-5 box jumps 30/24
2) 1 deadlift 80%
3) 10 R-KBS 70/53
4) 25 DU
5) Rest

SATURDAY 190105

Schedule and Coaches

9:30am Teamer w/Coach Kyle

“Don’t You Forget About Me”

12 min AMRAP (with a partner)
A: 500m Row
B: 10 Pull Ups,
10 Air Squats,
10 Hang Cleans (135/95)

3 min Rest

10min AMRAP (with a partner)
A: 100 Double Unders
B: **Front Rack Kettle Bell Holds (53/35)

**5 Synchronized Burpee penalty for every time the KBs are dropped before Partner A complete their DUs.**

Partner A works until complete with their distance/total. Partner B will continue until Partner A is complete, then they switch.

Part 1 is scored by # of working rounds (Part B). Part 2 is scored by total DUs completed.

Part 1

total rounds+ reps between partners

Part 2

total DUs

TUESDAY 190101

190101

HAPPY NEW YEARS!

Classes today are 10am, 11am & 12pm

EMOM 15

1) 115/65 Clean & Jerk + 12 HSPU
2) 145/75 Clean & Jerk + 11 HSPU
3) 155/85 Clean & Jerk + 10 HSPU
4) 165/95 Clean & Jerk + 9 HSPU
5) 175/105 Clean & Jerk + 8 HSPU
6) 185/115 Clean & Jerk + 7 HSPU
7) 195/125 Clean & Jerk + 6 HSPU
8) 205/135 Clean & Jerk + 5 HSPU
9) 215/145 Clean & Jerk + 4 HSPU
10) 225/155 Clean & Jerk + 3 HSPU
11) 235/165 Clean & Jerk + 2 HSPU
12) 245/175 Clean & Jerk + 1 HSPU
If you fail to complete the next scheduled lift & HSPU in the minute, you are done with the ladder.
Then max effort WB (20/14) for the time remaining on the clock.

SCALE: your starting weight so that you get through at least 8 rounds. Scale HSPU to box HSPU or seated DB overhead press AHAP

**when entering your score, put the number of the last set you completed in for round and put the total number of WBs in for reps