Week of 4/29 Through 5/5


BEFORE the workout

Our APRIL FOUNDATIONS crew graduated this past Saturday! Say hi and introduce yourself to the new faces in classes!

AFTER receiving their certificates!

JUNE FOUNDATIONS is up and ready for registration! If you’ve been interested in starting up with us this is your chance. The program runs 3 classes/week for 4 weeks.

COMMUNITY CLASS – Saturday 5/18


Monday 4/29

Choose your preferred order of the following:
a. power snatch + snatch balance
b. power snatch + OHS
c. power snatch + hang snatch

Then EMOM for 6:00 (7 sets)
Set 1&2 60% using one of the complexes above
Set 3&4 70% using a different complex from above
Set 5&6 80% using the last complex from above
Set 7 is a snatch at 80%

then SNATCH up the ladder as far as possible

Tuesday 4/30

AMRAP in 20:00
5 strict L pull-ups
10 ring dips
15 single-leg squats

Wednesday 5/1

(Same format at Monday)
a. power clean + thruster
b. power clean + front squat + jerk
c. power snatch + hang clean + jerk

then CLEAN & JERK up the percentage ladder

Thursday 5/2

back squat 1RM then

3 rounds for max reps of:
1:00 goblet squats, 32/24kg
1:00 sumo deadlift high pulls, 32/24kg
1:00 step-ups, 24/20″ holding 32/24kg
1:00 hand-release pushups
1:00 calorie row
1:00 rest

Friday 5/3

40-30-20-10 reps for time:
wall ball, 20/14# to 10/9′
deadlifts, 61/43kg

Saturday 5/4

3 rounds
15 push press, 43/29kg
15 bar-facing burpees

Alternate with a partner and repeat for 3 sets.

Sunday 5/5

for time:
800m run
1000m row
40 burpees over rower

rest 5:00 then

for time:
400m run
500m row
20 burpees over rower

rest 5:00 then

for time:
200m run
250m row
10 burpees over rower


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