Tuesday, 7-16-19
E3MOM x 9 min (3 sets)
15 Back Squats @ 30-40% of 1 RM
With a 23 min running clock complete:
5 min EMOM
40yd Sprint
rest 1 min
Every 90 seconds for 6 sets (9min)
100m Sprint
rest 2 min
Every 3 min for 6 min
400m Sprint
E3MOM x 9 min (3 sets)
15 Back Squats @ 30-40% of 1 RM
With a 23 min running clock complete:
5 min EMOM
40yd Sprint
rest 1 min
Every 90 seconds for 6 sets (9min)
100m Sprint
rest 2 min
Every 3 min for 6 min
400m Sprint
20 min to complete- 3×10 Bicep Curls 3×20 Tricep Pul Downs 3×10 Lat DB Raises 3×12 BB Front Raises For time 200 D/U 2:1 50 Thrusters 65/45 15 BMU (30 Pull Ups & 15 Dips) 50 Thrusters 200 D/U *18 min Cap*
3 RDs 10 Squats 10 BB Deadlifts 15 Sit Up Front Squats 5×5 @ 70-80% 1RM 5RFT 200m Run 15 Weighted Sit ups 35/25 10 Deadlifts 315/225 * 22 min Cap*
“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving…
NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH BRING APPROPRIATE CLOTHING FOR OUTDOOR RUN Strength/Skill – Weighted Push-up 15 min. A.M.R.A.P. 1…
With a 50:00 running clock: 0:00-10:00 Establish a 1RM Snatch. 10:00-20:00 Establish a 1RM Clean & Jerk. 20:00-30:00 Establish a 3RM Front Squat. 30:00-35:00 Cleanup. 35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats) Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps…
3 RFT: 10 Front Squats, 185/135 20 C2B Pull ups 50 Double unders Strength/Skill 10×35 unbroken Double unders for time