Monday, 3-2-15

NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Thruster 5 RFT 6 Thrusters 115/85 12 Pull-ups 30 D/U’s

9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*

Friday hours are 5,6,7 and 9 am only.  Saturday hours 8 and 9 am. Closed Easter Sunday.      Every 1:30 x 6 min: @ 50-60% 1 Halting Power Snatch (2s at knee) 1 Power Snatch … Directly into 6 min EMOM 1 Power Snatch @ 70-80% (12 min ) 5 RFT 10 DB Power…

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*

TABATA and a half 8 tabata intervals of each with 1 minute rest after each exercise: Burpees Sit ups Push ups Squats KB swings 53/35 *Feel free to wear a vest for burpee/push up/squats or grab some weight for sit ups or swing a heavier KB*

9  am open gym.  Marcus will be there doing a private, so you are on your own!!   31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. Strength: Push jerk + Split – 2+1×7 @60-80% of 1RM Push Jerk (2 Push jerk +1 split) JT meets Isabell 21-15-9 HSPU Ring…