Wednesday, 12-17-14
Strength:
2 Power cleans + 1 Hang Clean + 1 Jerk X 10
70%
10 to 1
Wall Balls 20/14
Walking lunges ea. leg
Rest
1 to 10
Strict deficit HSPU 45lb plates w abmat
Burpee Broad Jump
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Skill – Pistols W.O.D. Three rounds for time: 30 Burpees 15 Deadlifts 10 Pistols 400m run
Saturday, 9-17-11
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TODAY IS FGB 6!!! Warm-up: 3RFT – 25 Double Unders 200m – Run FIGHT GONE BAD Wall Balls 20/14 S.D.H.P. 75/55 Box Jump 20/18 Push Press 75/55 Row (Calories)
Monday, 5-18-15
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Monday, 8/29/11
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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, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill – Power Snatch 3-3-3-3 20 min A.M.R.A.P….
Wednesday, 11-7-18
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30 min running clock 10 min to establish heavy Sq. Snatch 10 min to establish heavy Sq. Clean 10 min to establish heavy Deadlift * once heaviest weight is reach for a movement, the next movement starts at that last weight*
Thursday, 10/30/14
Byadmin
Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8 #1 7 min AMRAP Max Wall Balls 20/14 EMOM stop and complete 5 Burpees #2 10 min AMRAP 35 Sit Ups 10 unbroken Backsquats w. 2 second pause at the bottom.