TUESDAY

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STRENGTH
Back Squat OT2:00

METCON
(For time)
12 deadlift @225/155#
40 wallball shots @20/15#
9 deadlift @275/185#
30 wallball shots @20/15#
6 deadlift @315/215#
20 wallball shots @20-15#
3 deadlift @365/235#
10 wallball shots @20/15#

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MONDAY

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CLASSES @ 8:30AM, 9:30AM, and 10:30AM

STRENGTH
Front squat
65%x3, 70%x3, 75%x3, 80%x3, 85%x3

METCON
(For time)
15-12-9
Thrusters @135/95#
8-6-4
Muscle ups

SATURDAY

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STRENGTH
Deadlift from 1″ deficit
60%x3, 70%x3, 80%x3

METCON 1
(AMRAP in 5)
Squat Clean & Jerk @165/110#

Rest 5:00

METCON 2
“KB Randy”
75 KB snatches @50/35#
*use either hand as much as want and break up as needed

FRIDAY

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STRENGTH
Power Snatch OT2:00
5×2

METCON
Death by burpees
* 1 burpees minute one
* 2 burpees minute two
* 3 burpees minute three
This continues until you don’t make the number of burpees in the given minute. When you fail to make the burpees in the minute you rest 1:00 then drop down three numbers and do EMOM of that number.

THURSDAY

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METCON

PYRAMID DOUBLE “HELEN”
(For time)
Run 1200 meters
63 kettlebell swings @50/35#
36 pull-ups
Run 800 meters
42 kettlebell swings @50/35#
24 pull-ups
Run 400 meters
21 kettlebell swings @50/35#
12 pull ups

WEDNESDAY

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Couple of schedule updates. Starting this SATURDAY there will be a 10AM class added in addition to the 9AM. Following the 10am class there will be open gym from 11-12. Very excited to be adding classes as our family grows.

Don’t forget there is a 12 person max on class. Don’t forget to get signed up.

Monday is Memorial Day and we will only have classes in the morning. The morning classes that will be offered are 8:30am, 9:30am and 10:30am. Classes will go back to normal on TUESDAY.

STRENGTH
Hand Stand holds :30 on, :30 off x10 rounds
*wall or free

METCON
(For time)
50-40-30-20-10
Double unders
21-15-12-9-6
SDHP @95/65#

MONDAY

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Meatloaf for Fitness

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Ingredients:
30oz of ground beef 20P
15oz of ground turkey 10P
1cup of almond flour 37F
2 eggs 2P
9 slices of uncured bacon 3P
1cup of homemade tomato sauce (recipe below) 1C
Spices of your choice
Recipe for the tomato sauce:
15oz of fire roasted tomatoes 2C
2 roasted red peppers Freebie
2/3cup of chopped onion 1C
4 cloves of garlic Freebie
Preparation:
Preheat the oven to 400F. Make your homemade tomato sauce in a blender or food processor. Mix all of the ingredients, except for the bacon in a large bowl. Place the chunk “o” meat in two 9″ cake pans and spread evenly. Cover the top of the loafs with the bacon. Place the meatloaf in the oven and cook for 45 minutes. While this is cooking steam some yummy broccoli or cauliflower to go with this meal. Place the homemade tomato sauce in a pot and simmer to cover your meatloaf. Check the loafs periodically and drain the loafs if needed.
This recipe makes: 35P, C are inadmissible, 37F. So break it up to 1 1/2oz per protein and fat blocks for a serving.

STRENGTH
2 Trusters OTM @ AHAP

METCON
(10 rounds for time)
6 pistols
10 push ups w/release
14 sit ups with wallball throw

SATURDAY

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STRENGTH
*add 5# to training max
Push Press OT2:00
60%x3, 65%x3, 70%x3, 75%x3, 80%x3

CONDITIONING
(3 rounds)
800 meter run
Rest 1:00
400 meter run
Rest 1:00
300 meter run
Rest 1:00
200 meter run
Rest 1:00
100 meter run
Rest 1:00

FRIDAY

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STRENGTH
Deadlift OT:20
12×1 @65%

METCON
(4 rounds for time)
10 deadlifts @225/155#
10 burpee over the bar

THURSDAY

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STRENGTH
Hang Power Clean
5×2 OT2:00

METCON
(3 rounds for time)
20 box jump overs 24/20#
20 shoulder to overhead 95/65#