Monday, 3-30-15
Strength: 1 Snatch + 1 Snatch Balance + 1 OHS @ 50%, 75%, 80%, 85%
4 X 3 Snatch Grip Push Press @ 75%
“Nasty Girls”
3RFT
50 Squats
7 M/U’s
10 Hang Power Cleans 135/95
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Tuesday, 4/26/11
Byadmin
Skill – Power Snatch Five rounds on the 3:00 interval for max reps of: 400m Row Power snatches, 95# (65#) Rest 1:00 You must complete one 400m row each round and your score for the round is the number of power snatches you complete with the remaining time. Spring Salad …
Thursday, 1-16-20
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In teams of 3: Row 6000 meters Switch every 250 meters Row as fast as possible Partner 1 Rows Partner 2 Planks Partner 3 Holds Plate Overhead 45/25 SKILLZ
Friday, 10-4-19
Byadmin
Deadlifts 6X5 Sets 1-3: Warmup sets: 40,50,60%o of 1RM Set 4-6: Working sets: 70,80, 85% 0f 1RM 12 min AMRAP 12/9 Calorie Row 12 Deadlifts (155/105) 12 Ball Slams
Thursday, 7-11-19
Byadmin
20 Min EMOM 1- 10 Alt. Pistols 2- 10/8 AAB Cal 3- 5-8 Strict Pull Up 4- :50 Plank 10 min AMRAP 10 Devil Press 40/25 1 Rope Climb 10 HSPU 2:1 1 Rope Climb
Monday, 4-25-16
Byadmin
NO 5AM CLASSES THIS WEEK!! Strength: E2MOM X 10 (5 sets) 5 Back Squats @ 72.5% of 1RM Make sure you are warm before going into your working sets. Drive up out of the hole as fast as possible. Technique and speed is your focus. 3RFT 30 Wall Balls 20/14 20 Dips 10 Power Cleans…
Thursday, November 18th 2010
Byadmin
Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps