Wednesday, 6-26-19

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Just a Reminder: waters are $1.00 each.

 

For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.

 

 

E3MOM for 12 min
8 Back Squats
all sets between 65-75% of 1 RM

3RFT
12 Bar Muscle Ups (20 Pull Ups)
18 Thrusters 115/85
22 Lat Burpee Over Bar
*18 min Cap*

Tuesday, 6-25-19

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Just a Reminder: waters are $1.00 each.

 

For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.

 

 

Teams of 3, AMRAP 30:
7/5 AAB Cal ( 10/7 Cal Row)
10 Medball Squat Jumps 20/14
5 Power Clean and Jerks

1st 6 Rounds – 95/65
2nd 6 Rounds – 115/85
3rd 6 Rounds – 135/95
4th 6 Rounds – 155/105

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

Monday, 6-24-19

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Just a Reminder: waters are $1.00 each.

 

For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.

 


Every 90s for 6 sets (9 min)

1 Low Hang Snatch Pull + 1 Mid Hang Snatch Pull + 1 Low Hang Power Snatch
*Build to a heavy complex*

2 RFT
800m Run
60 Wall Ball 20/14
40 DB Box Step Overs 35/20
20 T2B

*23 min Cap*

Friday, 6-21-19

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15 min to complete:
4×8 Heavy Bent Over Rows
4×8 Bent over DB Row
4×15 Banded face pulls
4 x 10 Seated Banded lat pull down

5 Rrds for reps (19 min):
1 min Hollow Rock
1 min AAB Cal
1 min D/U
1 min Rest