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Class and extra strength programming for the week of June 6 2016

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Monday
ALL LEVELS

5 rounds of:
15 Max Back Squat @ 60% of 1 RM

Rest 2 minutes
90-60-30 Double Unders
9-6-3 Power Clean @80%
9-6-3 Strct C2B Pull Ups
*10min CAP
*Scale pull up to toe tips on box

STRENGTH
1. EMOM x 10 min
2 Snatch @ 70-80%

2. Negative muscle ups on Smart Rings
5×5

3. Dips
5-5-5-5-5

4. Hanging L-sit from false grip on Smart Rings
5 x 0:15

Tuesday
ALL LEVELS

A. Jerk from rack
5 x 3 @ 70-80%

B. AMRAP in 6 minutes of:
3 Burpees
6 Box Jumps 24/20″
9 Russian Kettlebell Swings 2/1.5pood

C. 3:00 ring FLR

STRENGTH AND WEIGHTLIFTING

1. Full Snatches For Time
10 reps @50%
10 reps @60%
10 reps @70%
10 reps @80%
10 reps @90%
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps. Obviously the rest will increase as the weights get heavier, but the goal is to take the same amount of time between the 10 lifts at each weight. Quality over speed here.

2. Strict Toes to Bar
5 x 5

Wednesday
ALL LEVELS

A. Snatch
15 x 1 @85%

B. 5 Rounds alternating with a partner
Hill sprint
20 wallball (1 unbroken set)
*all done outside

STRENGTH
1. EMOM x 10 min
2 Clean & Jerk @ 70-80%

2. Back Squat
5 x 3 @ 80%

3. GHD sit up
3 x33

Thursday
ALL LEVELS

5 rounds of:
3 Front squat @80% of 1RM
5 Handstand Push up
10 Toes to bar
1:1 work:rest

straight into

establish a 2RM Deadlift
(share the weights!!!)

STRENGTH AND WEIGHTLIFTING

1. Full Clean & Jerk For Time
10 reps @50%
10 reps @60%
10 reps @70%
10 reps @80%
10 reps @90%
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps. Obviously the rest will increase as the weights get heavier, but the goal is to take the same amount of time between the 10 lifts at each weight. Quality over speed here.

Friday
ALL LEVELS

A. Bench Press
3-3-3-3-3
15 Ring rows after each set

B. 25-20-15-10-5
Sumo Deadlift High Pull 95/65lbs
50-40-30-20-10
Hammer Strikes

BARBELL CLUB
We will follow Regionals programming

Saturday
ALL LEVELS

A. “Annie”
50-40-30-20-10
Double unders
Ab mat sit up

B. “Isabel”
30 Snatch 135/95lbs

C. “Grace”
30 Clean and Jerk 135/95lbs

WEIGHTLIFTING
announced the day of

Sunday
ALL LEVELS

For time:
Run 3 Laps
30 Pull Ups
Run 3 Laps
50 GHD Sit Ups
Run 3 Laps
30 Toes to Bar
Run 3 Laps
50 Hip Extension

WEIGHTLIFTING

announced the day of

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