Archive For: ANNIE

Farewell Thursday 5/28

Hatch Squat Cycle W4D2
back squat 65×8, 70×8, 75×8, 80×8
front squat 60×5, 65×5, 70×5, 70×5

21-15-9 reps for time:
clean, 61/43kg
ring dips


50-40-30-20-10 reps for time:
double unders

13 minutes combined time limit for the conditioning pieces. Post time to comments!

hips of glory, 1min/position/side
super banded OH distraction, 90sec/side
– seated shoulder extension, 2min

A. agility ladders for 5 minutes. the goal is to keep it simple but go RIDICULOUSLY FAST!

then play with ring skills for 10 minutes

B. (active rest or make-up lifting day)

C. (active rest. DO NOT join class! do this met con tomorrow)

D. (see Cool Down tab) and/or join Mobility Class

Test Wednesday 4/15


– 5min max kb snatches*
– 5min max kb cleans*
– 5min max kb jerks*


– 5min max kb snatches*
– establish press 1RM within 15 minutes

*Only one hand-switch is allowed during each of the 5min sets.

Max Saturday 11/29


for time:
50 double unders
50 situps
21 deadlifts
21 handstand pushups
40 double unders
40 situps
15 deadlifts
15 handstand pushups
30 double unders
30 situps
9 deadlifts
9 handstand pushups
20 double unders
20 situps

Rx = 102/65kg