Mike Smith

Sunday, June 3rd 2018 Closed

Saturday, June 2nd 2018 1. Conditioning “Double Decker” AMRAP 15: 15 Power Snatches (75/55) (55/45) 30 DU/60 SU 15 Wallballs (20/14) 30 DU/60 SU OLY Class @ 11am 1. Snatch Balance: 3,3,3,2,2,2,1,1,1 2. Pause Tempo Clean + Jerk: (2+1) x 3 *pause 1” off floor, below the knee, above the knee, mid thigh 3. Pause

Friday, June 1st 2018 1. Barbell Cycling 21 Push Presses (75/55) (45/35) 21 Front Squats 21 Hang Power Cleans Rest 2:00 15 Push Presses (95/65) (75/55) 15 Front Squats 15 Hang Power Cleans Rest 2:00 9 Push Presses (115/85) (95/65) 9 Front Squats 9 Hang Power Cleans Rest 2:00 6 Push Presses (135/95) (115/85) 6

Thursday, May 31st 2018 1. Conditioning 5 Rounds 12 Toes to Bar 15 Deadlifts (185/135) 12 Burpees 2. Core Ab Trifecta OLY Class @ 7pm 1. High Hang Power Snatch: 3×3. Work on speed and snappiness. 2. Snatch High Pull+ Hang Snatch+ Snatch: (1+1+1) x 5 working sets. 3. Back Squat: 8,6,4,8,6,4,4 4. 3 sets:

Wednesday, May 30th 2018 1. Back Squat A. 3×10 @70% B. 4×5 @80% C. 5×3 @90% <— D. 1RM 2. Conditioning 50/35 Calorie Bike 40 Wallball (20/14) 30 Dumbbell Squat Snatches (50/35)

Tuesday, May 29th 2018 1. Skills HSPU (Deficit/Strict/Kipping) Choose one of the following: A. 3 sets of 12 B. 4 sets of 8 C. 5 sets of 6 D. 6 sets of 4 Rest as needed between sets 2. Conditioning “Annie” 50-40-30-20-10 DU Sit-ups *If you’re up to doing “Annie on the Run”, add a

Monday, May 28th 2018 “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile run (If you’ve got a twenty pound vest or body armor, wear it.) *You can break up the middle portion however you like, run must start and end this HERO WOD* **Heats are at 8:30, 9:15, and 10:00am. 

Sunday, May 27th 2018 Closed

Saturday, May 26th 2018 1. Conditioning “Cindy Got Jacked” (modified) For Time: 5 Rounds of “Cindy” (5 Pull-ups/10 Push-ups/15 Air Squats) 30 Overhead Squats (135/95) (95/65) 4 Laps OLY Class @ 11am 1. Snatch Balance Without A Dip+ Sotts Press (3+3) x 3 2. Pause Snatch Balance + Snatch Balance: (1+1) x 5. Move up

Friday, May 25th 2018 1. Conditioning AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) (115/85) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/85) (95/65) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (95/65) (75/45) 15 Burpee Box