Kacey Millard

Thursday, December 7th 2017

Jonathan

20 Minute AMRAP:

50 American Kettlebell Swings (53/35)
50 Sit-ups
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans (135/95)
20 Push Jerks (135/95)
10 Power Snatches (135/95)
10 Overhead Squats (135/95)

Box Brief

No Sweat class this Sunday at Ponce. Open gym only from 10-12pm

Saturday, December 2nd 2017

Jake

Partner WOD

Yeti Games WOD 1
Avalanche Chipper

50-40-30-20-10
Wall Balls (20)
Box Jumps (24)
+
100 Calorie row

One partner working on the 100 cals at all times until complete. While one partner is rowing, the other is completing the WB and BJ reps. Once 100 is complete, partners work one at a time, switching as they like to complete the remaining WB and BJ.

Friday, December 1st 2017

Caitlin

5 Minute AMRAP:
21-15-9
Kettlebell Deadlifts (70/53)
Push-ups

2 Minutes rest

5 Minute AMRAP:
21-15-9
Slam Balls (25/15)
Russian Kettlebell Swings (70/53)

2 Minutes rest

For time:
21-15-9
Pull-ups
Goblet Lunges per leg (35/25)

 

Thursday, November 30th 2017

Sarah

Strict Press: Week 11
Add 5-8lbs to your 1RM
Percentages are based off of 90% of your 1RM + 5-8lbs

Set 1: 5 x 75%
Set 2: 3 x 85%
*Set 3: 1+ x 95%
*Last set is an AMRAP

Last week before Max out!

5 Minutes to complete:
800m run
Then,
12 Minute EMOM:
Evens 15 Plate Good Mornings (25/15)
Odss: 15 Sit-ups
Then,
800m run