Monday

Front Squat:

2-2-2-2 90%

1-2-3-4-5-6-7-8-9-10

-Hang Power Snatch 65/45
-Overhead Squat 65/45
-Ring Dips

Paleo Challenge Starts Monday April 5th......
3rd Annual Murph for Miller: May 15th......

Thursday

Back Squat:

3-3-3-3

21-15-9

-Power Clean 135/95
-Ring Dips

Monday

Back Squat:

1x20
-use #5 more than previous attempt!

On the minute for 15 minutes perform:
-3 Power Cleans @ 70%
-6 Ring Dips

-Every missed rep constitutes 3 Burpees to be performed after the 15 minutes!

Tuesday

Power Clean + Clean 60%:

5 Sets

5 Rounds:

-9 Ring Dips
-12 Deadlifts 225/155
-15 Box Jumps 24/18

Wednesday

Deadlift:

2-2-1-1-1

7 Rounds:

-7 Sumo Deadlift High Pull 95/65
-7 Ring Dips

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Wednesday

Back Squat:

5-5-5

AMRAP 12 Minutes:

3 Power Cleans 155/105
6 Ring Dips
9 Squats

Friday

Deadhang Pullups: 3x10
or
Weighted Pullups: 3x10


7 Rounds:

-7 SDLHP 95/65
-7 Ring Dips

Monday

Wasn't sure if anyone was having trouble with Beyond the Whiteboard, but we are now registered under their new subscription for you guys to use its features and log your stuff! This means it won't cost you anything to subscribe, and will have a valuable tool to keep track of your progress! If you have any questions on how to use it, please let one of us know.

Back Squat:

Heavy Single (Work up to 90-95% of ME)

21-15-9

-Push Press/Jerk #135/95
-Ring Dips
-Pushups