Wednesday, 6-6-18
30 min to complete:
3 sets of 21’s
6 Plank Circles
3×10 Hammer Curls
3×10 front lateral raises (each arm)
4x 1 min Hollow Hold
For time:
10-1
Thruster 95/65
Bar Facing Burpee
*12 min Cap*
30 min to complete:
3 sets of 21’s
6 Plank Circles
3×10 Hammer Curls
3×10 front lateral raises (each arm)
4x 1 min Hollow Hold
For time:
10-1
Thruster 95/65
Bar Facing Burpee
*12 min Cap*
E2MOM for 10 min 2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans (3 second pause at position) Working tech here 4 RFT : 400m Run 3 rd of complex 135/95 complex = 3 Power Clean+3 Front Sq.+3 S2OH *20 min Cap*
Today… 8 and 9 am classes, regular pm classes. Strength: Snatch grip Push Press 8×3 Snatch 8×3 Build to a max 3 rep effort 7 Min AMRAP 10 Wall Balls 20/14 30 D/U’s
Strength: 1 Strict Press + 2 Push Presses + 3 Push Jerks X 5 12 MINUTE AMRAP 5 PUSH PRESS 135#/95# 10 BOX JUMPS 24″/20″ 30 DOUBLE UNDERS
12 min E2MOM 3 Tempo Back Squat Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top **Add 5-10lbs from last weeks weight** “Barbara” 5 RFT- 20 Pull-Up 30Push-Up 40 Sit-Up 50 Squats *26 min Cap*
10 Min EMOM2 Push Presses + 1 Push JerkWork up to a heavy complex 2o min AMRAP 10 Alt DB Step Ups – 24/20 50/3510 Calorie Row25 Shoulder Taps15 Alt DB Step Ups15 Cal Row25 Shoulder Taps20 Alt DB Step Ups20 Cal Row25 Shoulder Taps….. Add 5 reps to the DB Step Ups and 5…
Strength/Skill – 2 Snatch grip Push Presses + 1 O.H. Squat x 5 For time: 2-4-6-8-10 Snatch 135/95 lbs 200 m Run between sets