Monday, 10-1-18
2 RDs
10 Banded Squats
10 KBS
10 BB Good Mornings
Back Squats
3×10 @70%
6 RFT
9 C2B Pull Up
7 HR Push Up
5 DB Sq. Clean thruster 50/35
*25 min cap*
2 RDs
10 Banded Squats
10 KBS
10 BB Good Mornings
Back Squats
3×10 @70%
6 RFT
9 C2B Pull Up
7 HR Push Up
5 DB Sq. Clean thruster 50/35
*25 min cap*
WE ARE RUNNING. BRING APPROPRIATE ATTIRE Strength/Skill – Front Squat 5 rounds for time 6 CTB pull ups 5 Front Squat @225/155 185/125 135/95 200 meter run
Strength/Skill – O.H. Squat 3 x 10 A.M.R.A.P. in 20 minutes: 6 Hang Power Snatch (75#/115#) 9 Pull Ups 15 Wall Balls 20/14 20 Box Jumps 24/20
Strength/Skill – Pistols 3×10 A.M.R.A.P. 12 mins. 5 – Hang Power Snatch 95/65 10 – Push Press 95/65 15 – Front Squat 95/65
Every 1:30 for 6 sets (9 min) – 5 Power Clean and Jerk 155/105 * UNBROKEN* **If you cannot do the RX weight scale to a weight for unbroken sets everytime* Every 1:30 for 6 sets (9 min) – 3 Tempo Deadlifts tempo= X260 * Tempo pick the bar up at normal speed, 2 second…
Today Muscle up Paleo will be joining us for a tasting of their paleo meals @ 4,5,& 6 PM classes Strength/Skill – 5×2 High Hang Power Clean 5 RFT 10 OHS 135/95# 50 Lateral Jumps over the bar 10 C2B Pull-ups Rest 1:00 after each round.
Christmas Party is Dec 16th. please sign up at the front desk. 10 Min EMOM: Even-12 KBS 70/53 ODD-12 Hollow Rocks + 5 Supermans 20 min AMRAP: 50 WB (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Power Snatches (145/100)…