Friday, July 20th

A) 1RM Strict Press

15:00 to find 1RM Strict Press

B1) Strict Weighted Pull-up:
3xME

B2) Weighted Push-up:
3xME

10 min cap

C) “Karen”
For Time: (12:00 time cap)
150 Wallballs (20/14)

Thursday, July 19th

A)4 Rounds NFT:
12 Birddogs (6 ea side)
10 Stadler Leg Lifts
12 HS weight transfer
1:00 Knee raise hold
1:00 Ring Support Hold

B)Complex: 4 Rounds
3 Squat Snatch
+
2 Power Snatch
+
ME OHS

Wednesday, July 18th

A) 1RM Back Squat

18:00 to find 1RM Back Squat

B)27-21-15-9:
Box Jump
Toe to Bar/K2C
Power Clean (95/65)

Tuesday, July 17th

A1) Romanian Deadlift:
3×8

A2) Bent-Over Row:
3×5

B)4 Rounds for time: (15:00 cap)
18 KBS (70/53)
18 Pull-ups
18 Wall Balls (70/53)
18 Sit-ups

Monday, June 16th

A1) Muscle Snatch:
3×5

A2) Snatch Balance:
3×5 w/2 sec pause

B) FOR TIME: (18:00 cap)
3 Rounds
10 Front Squat
10 HSPU/HRPU
10 Cals on Rower

**Then**

2 Rounds
400m Run
20 Burpees over bar

Saturday, July 14th

Reminder No Saturday Classes today, July 14th due to Mayhem in Missoula Competition. If you are in town come check it out!!

Friday, July 13th

Reminder No Saturday Classes tomorrow on July 14th due to Mayhem in Missoula Competition. If you are in town come check it out!!

A) Squat Snatch:
2×5 @ 60%
2×3 @ 65%

B) 16 Min EMOM:
1) 12/10 cals on rower
2) 5 Thrusters
3) 10 Power Snatch
4) 15 Sit-ups

Weight of Barbell is 75/55

Thursday, July 12th

Reminder No Saturday Classes on July 14th due to Mayhem in Missoula Competition. If you are in town come check it out!!

A) 3 Rounds NFT:
30 Shoulder Taps
15 Candlestick Roll-up
10 Stadler Leg Lifts

B) 3 Ronds NFT:
ME T2B
50ft HSW/:30 HS Hold

C) Complex: 4 roudns
2 Clean Pulls
+
2 Squat Clean Thruster

Wednesday, July 11th

Reminder No Saturday Classes on July 14th due to Mayhem in Missoula Competition. If you are in town come check it out!!

10 Min EMOM:
1) 3 Squat Cleans
2) 5 Front Squats

Weight is 50-60% 1RM Clean

A) For Time:
800m Run
20 Bar Facing Burpees
15 Power Cleans
10 S2O
400m Run
20 Bar Facing Burpees
15 Power Cleans
10 S2O
150DU/300 SU

Weight is 95/65

Tuesday, July 10th

Reminder No Saturday Classes on July 14th due to Mayhem in Missoula Competition. If you are in town come check it out!!

A) Split Jerk:
4×3

Start @ 60% and build

B1) Strict Pull-up:
3xME

B2) Push-up:
3xME

C) 50-40-30-20-10:
Situps
KB Deadlifts