Monday 5.2.16


Back Squats

10 @ 60%

8 @ 70%

AMRAP @ 75%


4 minute amrap

10 g2o 95/65

20 du's

rest 1 minute

4 minute amrap

Find a 1 rep max snatch

rest 1 minute

4 minute amrap

1-2-3-4-5 etc

Deadlift with snatch weight



Strict Press

5 @ 60%

5 @ 65%

5+ @ 70%

Double Baseline

-1000 meter row

-80 squats

-60 sit ups

-40 push ups

-20 pull ups


mobility & workout prep

Grace/Isabel Prep

*We will be doing this prep every other week for awhile*

You will perform the movements for 1 minute and rest 1 minute until you reach the 30 rep mark


Take 15 minutes to work on your goal thats on the board


5 thrusters EMOM

0-5 minutes 75/55

5-10 minutes 95/70

10-15 minutes 115/85

As long as you can go

*Guys add 20

*Girls add 15


Good Mornings



800 meter run

42 kbs

24 pull ups

400 meter run

21 kbs 

12 pull ups

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