Easter weekend schedule
Good Friday, April 7
No afternoon classes
Open gym 3:00pm-5:30pm
Saturday, April 8
8:30 & 9:30 am classes
Easter Sunday, April 9
Closed
Thursday
OPEN 11.2
15 minute AMRAP
9 Deadlifts @ 155#/105#
12 Hand Release Push-ups
15 Box-jumps 24"/20" box
Extra Credit
Echo bike or Assault BIke
3:00 @ moderate effort
rest 1:00
2:00 @ slightly faster pace
rest 1:00
1:00 @ tougher pace
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac