Strength

Every :30 for 10 Rounds
2 Push Press @65 – 75%

Conditioning

“15.1”
AMRAP 9
15 Toes to Bar
10 Deadlifts (115/75)
5 Power Snatches (115/75)

Congrats to Coach Cooper for completing the 12 Week Performance Coaches Academy with Cara Heads Slaughter!

Strength

EMOM 15
1: 5 Plank to Pike on Rower Seat (Fx: Box)
2: :15 – :30 Parallette L-Sit Hold (Fx: Tuck Hold) (Rx+: Rings)
3: 10 Alternating Cossack Squats

Conditioning

4 Rounds
12 Alternating Single Arm Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 70/50)
6 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 8 RMUs)

Member Spotlight – Aaron Ortiz (May 2015)

Strength

E2MOM 10
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (↑)

Conditioning

Every 1:30 for 2 Rounds
1: 30/21 Calorie Assault Bike (Fx: 25/18) (Rx+: 35/23)
2: AMRAP Air Squats
3: Rest
4: Rest

40 air squats minimum per round to achieve Rx/Fx/Rx+.

SCHEDULE CHANGE: 11am open gym added (this week only) so more members get to WOD on Sunday!

“Valentine’s Day”

With a Partner, One person working at a time.

Row 1000m 
50 Overhead Kettlebell Walking Lunges
50 Kettlebell Swings
50 Kettlebell Hang Cleans 
50 Kettlebell Push Press 
50 Pushups 
50 Squat Cleans (95/65) (Rx+: 115/80) 
50 Box Jumps (24/20) 
50 Sit-ups 
50 Burpees 
Row 1000m 

Rx Kettlebell: (24/16) 
Rx+ Kettlebell: (32/24) 

Male/Female teams must share the same barbell for squat cleans and adjust the weight each time they switch.

Solo version: Half the reps.

Strength

Every 1:30 for 10 Sets
1 Squat Snatch (ME)

Conditioning

30 – 20 – 10
Burpees Over the Bar
Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)

Time Cap 16:00