Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY
Afternoon Classes 5&6 P.M. Only
Strength/Skill – Power Snatch 4 x 3 TnG @ 80 %
A.M.R.A.P. 12 mins.
10 Squat Clean Thrusters
10 KB Swings
Comp: 135/95, 2/1.5
Rx: 115/80, 1.5/1
Advanced: 95/65, 1.5/1
Beginner: 75/55, 1/1
Stay thirsty my friends!!!
Christmas Eve hours 8 and 9am only. Closed Christmas Day. 12 Min EMOM Min 1 – 50 D/U 2:1 Min 2 – :50 Plank Min 3 – :50 Hollow body hold “DT” 5 RFT 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 Shoulder to Overhead 155/105 *15 min Cap*
How we are handling the Coronavirus situation at Kryptonite: DO NOT COME TO THE GYM SICK. If you have any symptoms of illness, do not come to sweat it out. When in doubt please stay home. Same for your kiddos. Soap and water is your new best friend and your best defense against Coronavirus. Wash…
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53
Warm up 3 RDs 10 Ring Row 10 Sit Up 5 Push up 100m Run 30 Min EMOM 6 Pull Up 6 t2b 50′ Farmers Carry 35/20
Tony’s Sushi Saturday night for cocktails @6pm. 25 min to complete 4×10 Strict DB shoulder Press 4×12 Lat DB raises 4×12 Front BB Raises 4×10 Strict Dips 3 RFT – 20 Alt. DB Snatch 50/35 15/12 Cal Row 10/7 AAB Cal *9 min Cap*
Muscleuppaleo samples in the fridge. Help yourself to one. Use discount code Summer2018 for 15% off your order. 3RDs 10 BB Power Clean 8 BB Push Jerk 10 Jumping Lunges 10 Squats EMOMx 12 2 Power Clean +1 Split Jerk Build to a heavy Single 4 RFT 400m Run 15 Sq. Cleant Thruster 115/85 *22…