150517

Thank you for all the love and support all weekend! I will be back in the gym by the end of the week. Miss you all and can’t wait to be back coaching again :) 

  

Following the pace of The Outlaw Way, we will be deloading this week (or reloading as George always tells us).  This means that we won’t go any heavier than 80% all week. Enjoy!

BBG: 

5X1 Hang Snatch (just above knee) @ 80% – rest as needed

Conditioning: 

7 rounds for time of:

5 Strict HSPU (or kipping if unable to go strict)
10 TTB

150515

Well I am here yall! Now it’s time for me to go to work.  I thought this was a pretty iconic “Sports in Atlanta” picture :)

  

I will be exercising at 1:30 and 4:10 today (Friday). Look for me in Women’s Heat 3, Lane 7!

BBG:

1RM Snatch

Conditioning:

3 rounds, one minute at each station:

Row

OHS 115/75

Med Ball Sit-ups

Double Unders

SDHP 115/75

Box Jump Overs

150413

**10am Class will be cancelled today, all other classes will run on a normal schedule!**

BBG:

1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 1:00

1b) 4XME UB Pullups – rest 1:00

Conditioning

12:00 AMRAP of:

80 Double-Unders
20 KB Snatches 24/16kg

140509

BBG:

5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed

Conditioning:

With a partner… and “pet Med Ball”…

400m Run

80 Wall Balls

80 Med Ball Cleans

80 Russian Med Ball Tosses

80 Med Ball Cleans

80 Wall Balls

400m Run