Warm up:
2RD at easy pace
10 BB Power Sntach
5 Behind the Snatch Grip Push Press
5 BB OHS
12 Min EMOM
Min 1 & 2 – 3 Power Snatches @ 60% of 1RM
Min 3 & 4 – 3 Power Snatches @ 70%
Min 5 & 6 – 2 Power Snatches @ 75%
Min 7 & 8 – 2 Power Snatches @80%
Min 9,10,11,12 – 2 Power Snatches @85+%
10 RFT:
12 SDHP 75/55
10 Power Snatch 75/55
8 HR Push Up
* 30 ‘ HS Walk (Bear Crawl) after each rd*
*25min Cap*
9am, 4 and 5pm today. Skill: Hand Stand walk U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar…
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks
Stan Wong 5K Saturday May 21st…Gym will be closed. Wear appropriate shin protection for rope climbs….no shin protection = no rope climbs. Strength- E2MOM for 10 min 5×5 Strict Press 75% of 1 RM For Time- 5 Rope Climbs then.. 3 RFT 5 Bar Muscle Up 15 KBS 53/35
Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Run 800m for time Clean and Jerk 1/2 body weight 15 reps Deadlift bodyweight for 15 reps Clean and Jerk 1/2 body weight 15 reps Squat body weight for 15 reps Clean and Jerk…
Strength: Every 90 sec for 5 sets 3 Deadlifts @ 87.5% of 1RM Re-grip after every rep Every 90 sec for 5 sets 4 Strict Presses @ 80% of 1RM Do Not Lean back or over extend!!!! For Time: 75 Wall Balls 20/14 50 Burpees 25 Snatches 135/95….yes you are squating!!!
Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM 5 R.F.T. 15 – Weighted Step ups with plate/D.B. 20″/18″ 10 – Wall Walks 5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)