Strength/Skill – Mid Thigh Power Snatch 3 x 5
5 min A.M.R.A.P.
8 D.B Snatches 45/25
8 One arm D.B.Lunges 45/25
Rest 3 mins.
5 min A.M.R.A.P.
5 Thrusters 95/65
5 S.D.H.P 95/65
Rest 3 mins.
5 min A.M.R.A.P.
25 D/U’s
10 Burpess (Hopping on to a 25 lb. plate)
Three Seperate scores (i.e.)
3/5/9
JC’s tonight! 3 Rds for Reps: 2 Min Max Effort 2-DB Box Step Ups 45/30 rest 1 min 2 Min Max Effort Ring Dips rest 1 min 2 Min Max Effort HR Push Ups rest 1 min 2 Min Max Effort V-Up rest 1 min 2 Min Max Effort Med Ball Cleans 20/14 rest 2…
Important Membership Change Inforamtion Strength/Skill – Push Jerk 3 RM 15min “Climbing AMRAP” 50 Squats 10 Push Jerks 95/65 50 Squats 10 Push Jerks 115/85 50 Squats 10 Push Jerks 135/105 50 Squats 10 Push Jerks 155/125 50 Squats W/ remaing time Push Jerk 175/145
Metcon (AMRAP – Rounds and Reps) Teams of Two (you go, I go) 20 mins 3-6-9-12-15-18…. Calorie Row Hang Power snatch 95/65 *Partner 1 goes through 3,and 3 then Partner 2 follows. Continue up the Ladder until time*
Strength: 1 strict Press + 2 Push Presses + 3 Push Jerks X 8 Increasing weight 12-11-10-9-8-7-6-5-4-3-2-1 KBS 70/53 KB Deadlifts 53/35 Toes to bar
9-5-11 LABOR DAY. HOURS ARE AS FOLLOWS. TWO CLASSES 6AM – 7AM AND 7AM – 8AM SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM,…
Warm Up: 3rds at easy pace 10 Air Squats 30 d/u 1 min medball belly march 20/14 E2MOM for 14 min 10 Back Squats @50-60% 1RM 6 RFT: 16 t2b 8 HSPU 4 Thruster 115/85 *22 min CAP*