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

Strength

E3MOM 15
Romanian Deadlifts
1: 8@45 – 50%
2: 8@45 – 50%
3: 8@45 – 50%
4: 8@50 – 55%
5: 8@50 – 55%

% Based on 1RM Deadlift

Conditioning

AMRAP 12
4 – 8 – 12 – 16 – 20…
Box Jump Overs (24/20) (Rx+: Clear the Box)
Toes to Bar

Member Spotlight – Wade Berusch (March 2015)

Strength

Every :30 for 10 Rounds
2 Strict Press @ 65 – 70%

Conditioning

E3MOM 24
1: AMRAP
250/200m Row (200m Run if weather permits)
200/150m Ski Erg
2:Rest
3: AMRAP
10/7 Calorie Assault Bike
10 Hang Power Snatches (95/65) (Fx: 75/55)
4: Rest