Thursday April 18, 2019

On a 12 Minute Running Clock Perform:

1 Minute of Power Cleans 115/75 (Touch and Go)

1 Minute of Hang Power Snatches 115/75

2 Minutes of Power Cleans (Touch and Go)

2 Minutes of Hang Power Snatches

3 Minutes of Power Cleans (Touch and Go)

3 Minutes of Hang Power Snatches

*Score is Total Reps. No Singles Allowed on the Power Cleans.

Skill: Take 15 minutes and Practice Light Squat Snatches or Light Overhead Squats.

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Matthew Barnett
Wednesday April 17, 2019

Tabata Sumo Deadlift High Pull
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Toes to Bar
Rest 1 minute
Tabata Wall Ball Shots 20/14
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

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Matthew Barnett
Tuesday April 16, 2019

Every Minute on the Minute for 8 Minutes: Power Clean and Jerk x 1 Rep.


For time:

Row 750 Meters


5 Rounds of:

Run 200 Meters

10 Strict Handstand Push-ups

*subs: 10-15 Seated Strict Plate Press or 10 Strict Shoulder Press

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Matthew Barnett
Saturday April 13, 2019

Reminder: Due to the Gymnastics Clinic there will be NO OPEN GYM. However we will still be running our regularly scheduled 9am Group class.

In teams of 2, with 1 partner working at a time, complete for time:

100 Wall Ball Shots 20/14

50 Power Cleans 135/95

50 Burpees

100 Push-ups

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Matthew Barnett