Open gym

6-10 am

2-8 pm

 

Weightlifting @ 5:30 pm

Strongman @ 7:00 pm

 

Weightlifting:

Join us Saturday at 10:00 for a max out session!  This will be one of the last heavy days before the PCBB Memorial Day Open!  We will run this like a mock meet…all are welcome!

 

Thursday:

Snatch

2×2@85%

 

Clean and jerk

2x(2+1)@85%

 

Clean pull

3×2@105%

 

Front squat

3×2@85%

WOD:

OTM 15 minutes:

1 Power clean @ 75%+

*Build to a heavy single as long as you are keeping good positions.

 

then

 

12 min AMRAP:

3 Power snatches 95/65

3 Push ups

…6 and 6, 9 and 9, and so on.

 

Weightlifting:

Rest day

WOD:

Bench press

5×3@80-85% (no pause)

 

For time:

Run 1 mile

50 thrusters 95/65

40 pull ups

30 box jumps

20 toes to bar

10 burpees

 

 

 

Weightlifting:

Snatch

3 waves:

-heavy single

90%x1

95%x1

 

Clean and jerk

3 waves:

-heavy single

90%x1

95%x1

 

Snatch pull

5×2@105%

WOD:

Front squat

5×3@80-85%

 

then

 

4 RFT:

15 Deadlifts 225/155

15 Shoulder to overhead 135/95

Run 400 m

 

Weightlifting:

Front squat

3 waves:

Heavy single

90%x2

95%x1

 

Clean pull

4×2@105%

 

Push press

4×3@75%

 

Good morning

3×5

Saturday:

Open gym 9-12 am

WOD @ 10:00 am

 

Sunday:

Endurance @ 10:00 am

Open gym 10-12 am

 

Friday’s WOD:

Back squat

4-5 sets, building to a heavy set of 2

 

then

 

21-15-9-6-3

Power snatch 115/75

Burpee

 

Weightlifting:

Friday: Rest day

Open gym

6-10 am

2-8 pm

 

*No weightlifting class tonight.

Strongman @ 7:00 pm

 

Weightlifting:

Snatch

3 waves:

85%x2

90%x1

 

Clean and jerk

3 waves

85%x2(1+1)

90%x1

 

Snatch pull

5×3@105%

 

Back squat

4×2@90%

WOD:

Bench press

5×3@80-85% (2 sec pause at chest)

 

then

 

With a partner:

25 minutes AMRAP:

Row or Bike 30 cals

10 toes to bar

*One partner works while the other rests. Complete a full round before switching partners.

 

Weightlifting:

Rest day

WOD:

Deadlift

4×5@80%

*Don’t touch and go.  Come to a complete stop after each rep.

 

then

 

20 min AMRAP

10 Handstand push ups (scale with strict press)

20 KB swings 53/35

50 Double unders

 

 

Weightlifting:

Snatch:

3 waves

Heavy single

90%x1

95%x1

 

Clean and jerk

3 waves:

Heavy single

90%x1

95%x1

 

Clean pull

5×2@105%

 

WOD:

Overhead squat

5×2@85% (+5-10 lbs over last week)

 

then

 

“Jackie”

For time:

1000 m row

50 thrusters 45/33

30 pull ups

 

Weightlifting:

Power snatch

-build to a heavy single

 

Power clean and jerk

-build to a heavy single

 

Front squat

3 waves:

90%x1

95%x1

Heavy single

 

Good morning

4×5