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Wednesday 4.5.17

Clean & Jerk 60%/2 65%/2 70%/2 75%/2 80%/2 Fitness Conditioning 3 RFT: 21/15 Cal Row 15 Ring Rows or Banded Pull Ups 9 Burpees Sport

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Tuesday 4.4.17

1. Fitness Conditioning w/partner 25-20-15-10-5 of: KBS 50-40-30-20-10: Sit-ups 100-80-60-40-20: Single-unders 2. Stamina Conditioning EMOMx6: 8 DB Thrusters 1. Sport Conditioning w/partner 25-20-15-10-5 of: Hang Power

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Monday 4.3.17

Back Squat (80%/4)3 Fitness Conditioning AMRAP 13: 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 S2OH 3 Thrusters Sport Conditioning AMRAP 13: 15 Deadlifts

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Sunday 4.2.17

We will be holding a special Mock Weightlifting meet today starting at 9am! No ACC orOpen Gym. Come and test your maxes on the platform!

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Saturday 4.1.17

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue,

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Friday 3.31.17

Snatch 60%/3 65%/3 (70%/3)2   Fitness Conditioning For time: Air Squats, 50 reps Shoulder to Overhead, 25 reps Air Squats, 50 reps Sport Conditioning For

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Thursday 3.30.17

Front Squat (80%/4)3 Fitness Conditioning For Time: 3RFT: 10 Ring Rows 10 Burpees 10 Hang Power Cleans 400m Run Sport Conditioning For Time: 3RFT: 10

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Wednesday 3.29.17

Power Clean & Jerk 60%/2; 65%/2; (70%/2)3 Fitness Conditioning AMRAP 5: 2 Rounds: 5 Ring Rows 10 DB Press 15 Sit-ups 100 Single-unders Max Cal

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Tuesday 3.28.17

Back Squat (80%/4)3 Fitness Conditioning 5 Rounds, NOT for time 21 Calorie Row 15 Wallballs 9 Deadlifts Sport Conditioning 5 Rounds, NOT for time 15

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