Friday, 7-1-16

Goodale farms here today at 5pm.

July 4th hours: 8 and 9 am

 

15 min EMOM

MIN 1-10-15 Walk out/ walk in Push Ups

MIN 2- 10-15 Weighted sit ups

MIN 3- 10 Hang Power Cleans

 
Granite Games 2016

AsRx
(Men/Women)
14 minutes AMRAP:
70 double-unders
7 ring muscle-ups
7 snatches (155/105lbs)
Masters 35-39
(Men/Women)
14 minutes AMRAP:
70 double-unders
7 ring muscle-ups
7 snatches (155/105lbs)
Masters 40-44

(Men/Women)

14 minutes AMRAP:
70 double-unders
7 ring muscle-ups
7 snatches (135/95lbs)
Masters 45-49
(Men/Women)
14 minutes AMRAP:
70 double-unders
7 ring muscle-ups
7 snatches (135/95lbs)

Masters 50-54
(Men/Women)
14 minutes AMRAP:
70 double-unders
7 ring muscle-ups
7 snatches (95/65lbs)
Masters 55+
(Men/Women)
14 minutes AMRAP:
70 double-unders
7 chest-to-bar pull-ups
7 snatches (75/55lbs)


Thursday, 6-30-16

GOODALE FARMS WILL BE HERE THIS FRIDAY AFTERNOON AT 5PM. COME GET YOUR GRASSFED MEAT AND DAIRY AS WELL AS YOUR PRODUCE.

NEXT WEEK WE WILL START A 7PM CLASS ON TUESDAY AND THURSDAY. COMES THE FALL THAT TIME SLOT WILL BE FOR THE CHALLENGE CLASSES.

 

JULY 4TH, WE WILL HAVE  8 AND 9AM CLASSES ONLY.

 

Strength:
Clean & Jerk – Find a heavy single; 90 sec EMOM @ 85% of HS. 5 sets of 3

For Total Reps:
Back Squat (250/183) (5 Minutes) from the floor
Row for cal (4 Minutes)
C2B Pull-ups (3 Minutes)
KB Swings (53/35) (2 Minutes)
Burpees (1 Minute)


Tuesday, 2-28-16

Taking a poll. Who would be interested in a 7PM class twice a week? Please let me know.

Strength:

Snatch High Pull – 3×3
Snatch Balance – 3×3
Power Snatch 3X3

Tabata Tuesday

SDHP 95/65

T2B

Front Rack Lunges 95/65

Med Ball twists 20/14