Monday, 12-25-17
We are closed. Merry Christmas!!
Saturday, 12-23-17
We are closed Christmas Day! 12 Days of Christmas 1- Sq. Clean 185/125 2- Bar facing Burpee 3- Deadlift 185/125 4- DB Power Clean 45/30 5- DB Push Press 45/30 6- Alt. DB Snatch 45/30 7- Pull Up 8- Alt. Pistols 9- Walking Lunge 10- HR Push Up 11- Bar Hops 12- Burpee Wall Ball…
Friday, 12-22-17
Strength: Single Leg RDL 5×8 (each leg) Snatch Grip Push Press 5×4 increase weight each set 5 RFT: 6 OHS 135/95 8 KBS 70/53 10 HSPU 12 Goblet Squat 70/53 *15 min Cap*
Thursday, 12-21-17
Strength: Back Squats 8×4 @ 55-80% 1RM Weighted Pull Ups 7×3 For time: 12 Power Clean and Jerks 165/125 then 2 rds of… 15 T2B 15 C2B then.. 12 Power Clean and Jerks 165/125
Wednesday, 12-20-17
4X5 Min Rds for Reps: 0:00-2:00, 2 rd of “Cindy” then max D/U 2:00-3:00, Max DB Snatches 45/30 3:00-4:00, Deadlifts 95/65 4:00-5:00 Wall Balls 20/14 rest 3 min between rds. 15 min to work on skills- HSPU, D/U, any rig movement, etc….