Saturday, 8-15-14
NO 10:00 AM CLASS
4 R.F.T.
50 Air squats
30 AB-Mat sit ups
20 Deficit push ups. 45s/25s *chest touches ground *
10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
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Friday, 10-5-18
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NO 5AM CLASS TODAY!! 3 RDs 15 Reverse Hypers 10 BB Hang Power Snatch 200m run Deadlift 3×3 @ 75% 3×2 @ 80% 3×1 @ 85% 21-15-9 Power Snatch 115/85 SA OH Walking Lunge 50/35 x2 (42-30-15) Deadlift 115/85 *20min Cap*
Tuesday, 2-12-12
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Strength/Skill – Power Snatch- 15 mins to find your 1 RM 3 R.F.T. 30 Shoulder to Overhead 115/75 15 Toes 2 Bar Matt Pirozzi 5:21
Friday, 12-20-13
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Strength/Skill – Snatch Grip Deadlift 5 x 2 “Tabata Something Else……” Air Squats Sit-ups Kettlebell Swings 53/35 Double-Unders Burpees *8 intervals of each movement, 20 seconds on, 10 seconds off. You will complete all 8 intervals of each movement before moving onto the next. You must get at least 250 total reps in order to…
Friday, 3-13-15
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12 min EMOM 8 weighted lunges 8 floor presses Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
Wednesday, 3-7-19
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We will be closed Sunday. 7 sets of the complex: 2 Power Cleans + 2 Push Press + 1 Split Jerk For Time: 15 Sq. Snatches (95/65) 15 Box Jump Overs 24/20 30 D/U 3:1 12 Sq. Snatches (115/80) 15 Box Jump Overs 30 D/U 9 Sq.Snatches (135/95) 15 Box Jump Overs 30 D/U…
Wednesday, 11-30-11
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Compliments of Matt P. Strength/Skill – Weighted Pull-up 5-5-4-3-2 10 RFT 4 Strict pull-ups 4 H.S.P.U. 12 Sit-ups 12 Pistols CLICK ON YOUR PIC, ENJOY!!!!!!!!!