6.10.19 - 6.14.19 - - Intro classes every M - W - F at 12:05 PM

We are riding back from our journey to Galveston, TX with trailer in tow. It’s been quite the journey in a bunch of good ways so far. . It’s very hot in Galveston. The hottest BOA in history. I actually have a relieving feeling about heading back to Birmingham where the weather is going to be amazing this week. I saw a potential low of 59 on Wednesday. Maybe one more time to build that needed fire.

Please refer people to the gym at noon on M-W-F for beginners classes. This class is coached in partnership with Mark Jenkins, Kelly and Staci Olcott and Kaitlyn Poff. There is one free class to anyone that would like to try. This is not a crossfit class. There is open gym to all members and drop ins at that time. Thanks in advance for your help.

Monday

Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
... Followed by:
"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean

Conditioning
"Power Ranger"
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx - 155/105

Aerobic Capacity
Preferably completed on the rower, with the ski erg being our second preference.
10 Sets:
:45s - Work
:45s - Rest

Tuesday

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%

Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.

Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
... Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips

* Extra work - Gymnastics + Snatch Complex
"On the 2:00" x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Wednesday

Power Snatch
Primer
9 Sets:  1 Tempo Snatch Pull + 1 Power Snatch
Power Snatch
5 Sets of 1

Conditioning
"Gut Check"
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
... Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Power Snatches*

Round 1 Barbell - 95/65
Round 2 Barbell - 115/85
Round 3 Barbell - 135/95

Thursday

3 rounds for time of:

Run 200 Meters

15-ft. rope climb, legless ascent and descent

Run 200 Meters
21 strict push-ups, chest to ground, feet on 20-in. box

Friday

Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.

Snatch Balance
5 Sets of 2

Conditioning
"Slap Happy" Part #1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #3
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24"/20")

* Extra Work - Strict Handstand Pushups
10 Sets for Time:
40% of Max Strict HSPU

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