Friday 5-27-16
Murph heats 8:30 and 10 am.
monday 9am class only!
Fully Flexed Friday
15 Min to establish
1 RM Snatch
rest 5 min
15 Min to establish
1 RM Clean and Jerk
Murph heats 8:30 and 10 am.
monday 9am class only!
Fully Flexed Friday
15 Min to establish
1 RM Snatch
rest 5 min
15 Min to establish
1 RM Clean and Jerk
12-9-6 Hang Sq. Clean 165/115 Bar Muscle Up (c2b Pull up + dips) *10 min Cap* Every :20 for 6 min 2 Power Snatch @55-60% 1RM Power Snatch rest 2 min 10min EMOM 1- 20 Hollow Rocks 2- 10 Barbell Jumping Lunges
Partner 1 rows for 1:00 while partner 2 accumulates reps, then switch. After both partners have done the first exercise, move on to the next. 1:00 on rower 1:00 of D.U.’s 1:00 on rower 1:00 of burpees 1:00 on rower 1:00 of KBS (53/35#) 1:00 on rower 1:00 on OH lunges w/KB
Paleo Challenge starts Monday, Oct. 1st. Tuesdays & Thursdays we will be adding a 7PM class. Workout of the Day A. Complete as many reps as possible in 4 minutes of: 1 Clean (power) 1 Chest-to-Bar Pull-Up 2 Cleans 2 Chest-to-Bar Pull-Ups 3 Cleans 3 Chest-to-Bar Pull-Ups 4 Cleans 4 Chest-to-Bar Pull-Ups . . ….
50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 Wall Balls 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges 50 Burpees 50 Gobble Squats Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14 Advanced – 24/20, 1.5/1, 80/55, 16/10 Beginner – 20/20, 1/25#, 65/45, 14/10
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. 30 sec on 30 sec off for 12 min Wall Balls Push Ups…
Christmas Party is Dec 16th. please sign up at the front desk. With a continuously running clock: For time: 21 Deadlifts 225/155 200′ Shuttle run(50′ out & back, x2) 15 Deadlifts 200′ Shuttle run 9 Deadlifts 200′ Shuttle run Rest 5 minutes & repeat, but: Change Deadlift to Thruster 95/65 Rest 5 minutes & repeat,…