From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes.
Wednesday, July 4th there will be 8 and 9 am classes only
Strength/Skill – Power Clean
Clean Complex – Power clean / Hang power clean / Hang squat clean
5 Rounds:
5 Clean complex (75#/115#)
3 Muscle ups (3 dips / 3 pullups per muscle up)
Teams of 3 AMRAP 25: 40 T2B 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135 (AMRAP in time remaining)
The Gym is closed today. Anyone interested in running a 5K for a good cause, we will be running the Stan Wong Race. Wear your Kryptonite shirt. The Challenge class is still on!!!
Strength/Skill: Front Squat 5 @ 75% 3 @ 85% 1 @ 95% Every 2 min for 10 min 3 @ 85% of 1 RM 25 Deadlifts 215/175 25 Push Jerks 125/85 25 Thrusters 75/55 25 OHS 45/35
15 min AMRAP 10 HSPU 10 M/U 10 Thrusters 95/65 Strength/Skill: 15 min to find your 1RM Deadlift 10 min EMOM odd 5 Deadlifts @ 70% even 5 Weighted Dips
5 Barbell Complexes for time: 5 Front Rack Lunges – 83/125 5 Shoulder to Overhead – 83/125 9 Back Squats – 83/125 *10 Minute Cut-off* *Each full round is 1 barbell complex. So, essentially, you must complete 5 rounds of this workout. However, a complex means that the movements/the entire round must be done without…
“Fight gone bad” 3 R.F.T. Wall- ball: 20 pound ball (10 ft target, reps) Sumo deadlift high- pull: 75 pounds (reps) Box Jump: 20′′ box (reps) Push-press: 75 pounds (reps) Row: calories (calories) The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for…