4.24.17

A.
Hang Full Clean
4-4-3-3-2-2, 75%+

B.
4 rounds:
1 minute: Row Calories
1 minute: Burpees
1 minute: Power Snatch, 75/55lbs
1 minute: OHS, 75/55lbs
1 minute rest

Mary Scott Bogacz
4.23.17

A.
AMRAP 10 minutes of:
1 Round of "Cindy"
3 Hang Power Snatch 135/95
...rest 5 minutes...

B.
For time:
30 Deadlifts 225/155
30 Calorie Row
30 Burpees Over Rower

Mary Scott Bogacz
4.22.17

"Super Nate"
30 minutes, AMRAP:
3 Muscle Ups
6 Handstand Pushups
9 KB Swings, 70/53lbs
12 Chest to Bar Pullups
15 Wall Balls, 20/14lbs
*partners alternate movements*

Mary Scott Bogacz
4.21.17

A.
20 minutes, on the minute:
4 Weighted Pullups, 70%+
4 Muscle Up Transition 

B.
12-9-6-3:
Push Jerk, 185/115lbs
Hang Power Clean

Mary Scott Bogacz
4.20.17

A.
12 minutes, on the minute:
3 Sumo Deadlifts, 80%+
4 Toes to Bar

B.
5 Rounds:
20 Alternating DB Snatches, 55/35lbs
20 Pullups
20 Calorie Row

Mary Scott Bogacz
4.19.17

A.
20 minutes, on the minute:
3 Bench Press, 70%+
4 Kipping Pullups Skills

B.
Diane
21-15-9
Deadlift (225/155 lbs)
Handstand Push-Ups

Mary Scott Bogacz
4.18.17

A.
2 Push Press + 3 Split Jerk
(start at 70%)

B.
12 minutes:
8 Power Cleans, 135/95lbs
8 Burpees
8 Alternating Walking Lunges

Mary Scott Bogacz
4.17.17

A.
12 minutes, on the minute:
3 Back Squats, 70%+
10ft. HS Walk or 10 Shoulder Taps

B.
4 rounds:
20 Thrusters, 65/45lbs
20 Ring Pushups
20 SDHP

Mary Scott Bogacz
4.16.17

3 Rounds for time of: 
30 Calories, Assault Bike
10 Clean & Jerks 185/135 

3 Rounds for time of: 
15 Front Squats 185/135
5 Rope Climbs, 15 ft 

3 Rounds for time of: 
15 Toes-to-bar
15 Deadlifts 185/135
15 Handstand Push-ups 

*Rest 5 minutes between workouts

Mary Scott Bogacz
4.15.17

In as few tabata intervals as possible as a 2-person team: 
100 Thrusters 95/65
80 Burpee Box Jumps 24/20
60 Bar Muscle-ups
40 Power Cleans, 155/115lbs
2k Row

Mary Scott Bogacz
4.14.17

A.
Every 90 seconds, for 15 minutes:
6 Deadlifts, 60%
3 Alternating Pistols    

B.
22 minutes, AMRAP:
Max Hang Squat Cleans, 135/95lbs
*If you drop the bar run 400m...start with a run*

Mary Scott Bogacz
4.13.17

A.
Every 90 seconds, for 15 minutes:
5 Behind the Neck Strict Press, 60%+
5 Kipping Swings

B.
10 minutes, AMRAP:
12 Thrusters, 95/65lbs
10 Bike Calories
8 Overhead Squats

Mary Scott Bogacz
4.12.17

A.
6 sets of:
3 Snatch Deadlifts + 3 Hang Full Snatches
(start at 60%)


B.
25-20-15-10-5
Push Press, 95/65lbs
Burpees
KB Swings, 70/53lbs

Mary Scott Bogacz
4.11.17

A.
Every 90 seconds, for 15 minutes:
4 Front Squats, @70%+
4 HSPUs or 10ft HS Walk    

B.
4 rounds:
20 Muscle Snatch, 75/55lbs
20 Alternating Pistols
20 Chest to Bar Pullups

Mary Scott Bogacz
4.10.17

A.
Every 90 seconds, for 15 minutes:
5 Strict Press, 60%+
5 Low Ring Muscle Up Transition   

B.
5 minutes, AMRAP:
4 Deadlifts, 315/225lbs
6 Box Jumps, 30/24"

Mary Scott Bogacz
4.9.17

10 Rounds for time of:
1 Legless Rope Climb, 15 ft
10 Burpees
20 Double-unders

3 Rounds for time of:
15 Overhead Squats 95/65
15 Toes-to-bar
5 Ring Muscle-ups

21-15-9 reps for time of:
Kettle Bell Swing 70/53
Thruster 115/80

*Rest 5 minutes between workouts

Mary Scott Bogacz
4.8.17

"Francy"
21-15-9-15-21:
Thrusters, 95/65lbs
Pullups

*After each round of Fran perform 1 round of Nancy:
15 Overhead Squats, 96/65lbs
400m Run

Mary Scott Bogacz
4.7.17

A.
Clean
2-2-1-1-1 @90%

B.
For Time:
Run 400m
15 Strict Press, 95/65lbs
Run 400m
20 Push Press, 95/65lbs
Run 400m
25 Push Jerk, 95/65lbs
Run 400m

Mary Scott Bogacz
4.6.17

A.
Back Squat
2-2-1-1-1 @90%

B.
"Cindy"
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Mary Scott Bogacz
4.5.17

A.
Split Jerk
2-2-1-1 @90%

B.
4 Rounds
8 High Hang Power Snatch, 95/65
10 Box Jumps, 24/20

Mary Scott Bogacz