Monday, 6-27-16
No 5AM classes until September!!!
Strength: Backsquats 4×6 @ 80-85%
18 – 15 – 12 – 9 – 6 – 3
PUSH JERK 135#/95#
PULL UPS
3:1 DOUBLE UNDERS AFTER EACH SET
No 5AM classes until September!!!
Strength: Backsquats 4×6 @ 80-85%
18 – 15 – 12 – 9 – 6 – 3
PUSH JERK 135#/95#
PULL UPS
3:1 DOUBLE UNDERS AFTER EACH SET
Septic issues again. I should be open tomorrow afternoon. Morning will be cancelled. Please share. You can work out at gym next door. Just let them know you are dropping in from Kryptonite. You will have to fill out a waiver over there. Thank you EMOM for 5min 1 Snatch Grip Deadlift +…
Strength: 3 Strict Presses + 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 20 Med Ball Twists 20/14 15 SDHP 95/65 10 Goblet Squats 70/53 Rest 1 Min.
Strength: 7×3 Weighted Dips *Increasing load each set* Skill: 15 Min Strict HSPU work WOD: 15-10-5 Hang Power Clean 165/115 D/U x4 (60-40-20) *15 min Cap* *Scale as needed*
Holiday schedule: July 4th and 5th : 7,8,9 am only! E2MOM x 10 min (5 sets) 4 Tempo Front Squats Tempo= 3 sec descend, 3 sec at bottom, explode up, 2 sec at top (3302) 3 RFT : 400m Run 200m DB *Walk 50/35 *Walk= 50m right arm OH, 50m left arm OH, 50m both…
5AM classes start today!!! Strength/Skill – 2 Front Squat + 1 Push Jerk x 5. 75 – 85% of your 1 RM. Look in your folders. 3 R.F.T. 30 Hang Cleans – 73/115 20 Burpees over the Bar 10 Box Jumps – 24/30 5 Muscle-ups
Strength: 16 min E2MOM Back Squat 4 Back Squats 50-70% 15-12-9-6-3 HR Push Up DB Hang Clean & Jerk 50/35 Box Jumps 24″/20″