your results...

3 Rounds for time: 15 Back squats, 25 Step-down Box jumps 30″/24″

Warmup: 3 rounds: 2 lengths of gym with medicine ball, passing with a partner, first length is chest pass, second is overhead passing 5 beat swings 10 kb swings Skill work – 5 minutes Lift: 5 rounds: 5 deadlifts 10 kb swings WOD: “Zembiec” 5 rounds for time of: 14

Back squat 2RM A. Every minute on the minute x8: Build to heavy Power clean B. Every minute on the minute x6: 2 TnG power cleans @90% of A. C. Every minute on the minute x4: 3 Touch and go power cleans @80% of A.

Week 7 Pullup Progression Warmup: Relay Race! bear crawl down, 5 pushups, sprint back high knees down, 5 seconds hanging from the pullups bar, high knees back butt kickers down, 5 ring swings careoka down, 5 situps, careoka back alternating jumping lunges crab walk down, sprint back backwards jog both

Every minute on the minute for 30 minutes: 1. 10 Cal row 2. 10 Kipping Handstand push-ups 3. 10 Alternating pistols 4. 10 Chest to bar 5. 16 2KB Overhead walking lunge 6. 30 Double-unders

Dead-lift 2RM ‘Bergeron Beep Test’ Every minute on the minute until to fail: 7 Thrusters 75/55, 7 Pull-ups, 7 Burpees Or 5 Rounds for time: 7 Thrusters 75/55 7 Pull-ups 7 Burpees

Week 7 Strict Pull-up Progression Warmup: Core brace x 5 rounds of 5/5 10 minute warmup: 5 shuttle runs 5 relax to hollows 5 kettlebell swing with a squat (swing then squat =1) 5 active shoulders 5 beat swings Skill work: 5 minutes: Double unders Lift: Burgener Warm-up for Snatch

We are making a change to our class cancelation policy. Class cancelations will now be accepted no later than 8 hours prior to the start of class. The gym is getting busier and busier and it’s starting to become a challenge to get into the classes you want/need. Please respect

Warmup: 3 rounds: bear crawl 5 active shoulders 5 beat swings Then… 30 kb figure 8’s kb clean and press x 5/arm Lift: 5 rounds: 3 strict press 3 push press 3 push jerks WOD: 4 rounds: 30 seconds on, 30 seconds off: dumbbell push press situps skipping overhead walking

Back squat 7×4 / Weighted chin-ups 7×4 +5-10lbs from last wk. Every minute on the minute x12 minutes: 1 Power clean and jerk Start with 50% of 1RM, build as you are comfortable.