April 2015

A. 3 rounds 800m run 21 power cleans 155/105 B. Tabatta weighted plank.

A. “Jackie” 1000m row 50 thrusters #45 30 pull-ups B. Front Squat build to a 3 RM w/ 3 second hold (no bounce) then take 90@ 3×3 with pause still (no bounce)

Reminder only class being held is 7 30am Come hang out to cheer on your fellow athletes at Fitness Amoskeag. Tons of fun! 1.5×5 dead lift @80% 2.Teams of 2 Amrapx18 8 deads 155/103 10 cleans 155/103

1. 21 cal row 9 clusters 135/95 15 cal row 7 cluster 9 cal row 5 clusters For time (Cluster=squat clean to thruster) 2. 3×30′ hand stand walks Or work on wall walks accumilating 30 getting stomach close to wall as possible.

A. 20 rm push press B. Make up day Skills

A. For time 1000m row buy in then. 3 rounds 6 power snatches 115/83 12 burpee slam ball over box 20/14 18 wallballs 20/14 B. 1RM back squat

This is why he chooses not to coach a regular hour class. 10 min time cap. “flight simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35…..unbroken double unders B. For time 400m run Fran 75/55 400m run Fran 75/55 400m run

Teams of 2 3 RFT 10 ring dips 20 clean and jerk 135/93 30 TTB 50 partner burpee wall balls (both have to start with a burpee, then each time a athlete throws the ball they have to drop into a burpee before they can do the next wall ball 400m run

A. Clean grip dead lift build to a heavy TNG 3 rep B. 5 RFT 50 double-unders 25 push press 75/55

Skill/Goat day Make up day Active recovery