Thursday, 8-25-16
Strength:
Bench Press
6X3
24 min EMOM
Min 1- 10-20 Push Ups
Min 2- 15-20 KBS 53-35
Min 3- 20-30 Good Mornings
Min 4- 30-40 Med Ball twists
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Friday, 9-13-13
Byadmin
Reminder:No Saturday classes. We will be at the fall Throwdown in Ct. Strength/Skill – Push Press 3RM 3 R.F.T. 5 – Shoulder Rolls 10 – Back Squats 225/185 15 – Knees to elbow 20 – D/U’s
FRIDAY, 4-7-17
Byadmin
5 ROUNDS 10 THRUSTERS 15 TOES TO BAR 250 M ROW SKILL WORK….HSPU, KIP, PULL UPS, T2B….
Thursday, 1-10-19
Byadmin
5 sets of : 4 Tempo Deadlifts weight is between 50-70% 1 RM Tempo = 0 to top, 2 second pause at top,7 second descend, 0 second pause on the floor. 4 RFT 35 Box Jump Overs 24/20 25 KBS 70/53 15 Goblet Squats 70/53 *20 min Cap*
Tuesday, 1-27-15
Byadmin
Snow day! We are closed.
Friday, 1-27-17
Byadmin
3X 50 D/Us Every time you break 5 burpees. Teams of 3 AMRAP 7 Deadlifts 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Front Squat 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps…
Tuesday, November 9th 2010
Byadmin
Skill – Pistols W.O.D. Three rounds for time: 30 Burpees 15 Deadlifts 10 Pistols 400m run