Mobility/foam Roll

Warm-Up x 2: Run 1 lap, 10 overhead squats, 10 t-push-ups, 15 KB swings, 2 samson stretch

Regular Advanced Class:

Power Snatch- 1RM (compare to 12-12-11)

Power clean- 1RM (compare to 12-14-11)

Prowler up and back x 4 for time (75/50#)

Intermediate on-ramp class:

Power Snatch- work up to a heavy 2 with good form

Power Clean- work up to a heavy 2 with good form

Prowler up and back x 4 for time (50/25#)

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"If it is once again one against forty-eight, then I am very sorry for the forty-eight."

--Margaret Thatcher-- (1925 - )

Mobility/Foam Roll

Warm-Up x 2: Run 1 lap, 10 squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch

Regular Advanced Class:

8 x :20 L-sit @ the top of the minute

5 rounds for time:

Run 1 lap

25 Double Unders (sub. double under attempts)

15 Push Ball (20/12#)

Intermediate On-Ramp Class:

8 x :15 L-sit @ the top of the minute

4 rounds for time:

Run 1 lap

20 Double Unders (sub. 40 singles +10 jump squats)

12 Push Ball (20/12#)

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"You cannot escape the responsibility of tomorrow by evading it today."

--Abraham Lincoln-- (1809 - 1865)

Mobility/Foam Roll

Warm-Up x 2: Jump rope x 100 , 10 squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch

Regular Advanced Class:

Deadlift 3 x 5, straight sets, 7-8RPE

DB Overhead Press 3 x 5, straight sets, 7-8RPE

3 supersets, 1:00 rest:

GHD Sit-Up x 12

DB Stiff-legged deadlift x 12 (6-7RPE)

Intermediate On-Ramp class:

Same as above.

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"Never let the future disturb you. You will meet it, if you have to, with the same weapons of reason which today arm you against the present."

--Marcus Aurelius Antoninus-- (121 AD - 180 AD), Meditations, 200 A.D.

Mobility/Foam Roll

Warm-Up x 2: Row 200m, 16 lunges, 10 push-ups, 15 KB swings, :45 hip flexor stretch each side

Hamstring and IT band stretch w/ band x 1:00 ea.

Shoulder extension stretch on parallel bars x 1:30

Regular Advanced Class:

"Cindy" 20:00 for rounds:

5 pull-ups (kipping or jumping)

10 push-ups

15 squats

Compare to 6-23-11

Intermediate On-Ramp Class:

5:00 kipping pull-up technique and practice

1/2 "Cindy" 10:00 for rounds:

5 pull-ups

10 push-ups

15 squats

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"Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity."

--Louis Pasteur-- (1822 - 1895)

Mobility/foam Roll

Warm-Up x 2: Jump rope x 100, 10 overhead squats, 10 t-push-ups, 10 jump pull-ups, 2 samson stretch

Regular Advanced Class:

Snatch- work up to your 1RM, no more than 3 missed attempts at a max

Bench Press 4 x 5, straight sets, 8-9RPE

3 rounds for time:

25 Double Unders (sub double under attempts)

20 KB swings (24/16kg)

Intermediate On-Ramp  Class:

Power Snatch- work up to a medium heavy 2 with good form in 6-8 sets

Bench Press- 4 x 5 working up a medium heavy 5, 7-8RPE

5:00 Double Under Technique

3 rounds for time:

15 Double Unders (sub 40 singles + 10 jump squats)

15 KB swings (16/12kg)

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"To be always intending to make a new and better life but never to find time to set about it is as to put off eating and drinking and sleeping from one day to the next until you're dead."

--Og Mandino-- (1923 - 1996)